Strength
Take 15 minutes to establish a heavy Overhead Squat.

WOD
10 minute AMRAP of:
30 Double Unders
15 Overhead Squats (#75/#55)

WOD
12 minute EMOM of:
12 Alternating DB Snatches (#35/#25)
12 DB Push Press (#35/#25)

Even minutes do snatches.
Odd minutes do push press.

Cash Out:
7×100 meter sprint

Strength
5-5-5-5-5 of Shoulder Press

WOD
For Time:
30-25-20-15-10 reps of:
Wall Balls (#20/#14)
Box Jumps (24″/20″)

Skill
KB Snatch Review

WOD
20 minute AMRAP of:
400 meter run
5/5 KB Snatches (#53/#35)
15 AKB Swings (#53/#35)
20 Sit-ups

Strength
3-3-3-3-3 of Overhead Squat w/ a 3 second pause.

WOD
5 RFT of:
10 Hand Release Push-ups
5 Cleans (#155/#105)
10 Bar Hop Burpees

Skiing  Fernie BC.

3 RFT and reps of:
400 meter run
1 minute max reps of Pullups
1 minute max reps of box jumps (24″/20″)
1 minute max reps DB push press (#35/#25)

WOD
20-18-16-14-12-10-8-6-4-2 reps of:
AKB Swings (#53/#35)
Pushups
Air Squats
Russian KB Swings (#53/#35)

Rest 5 minutes, then:

AMreps for 5 minutes of:
Burpee Jump and Touch

a. 15 minutes:
5RM Snatch grip deadlift

b. 21-15-9 reps for time of:
Grounds to overhead 60kg/40kg
Toes to bar
burpees

c. 3 x 10 band tricep extention

Strength
Take 15 minutes to work up to a heavy clean.

WOD
For Time
50 V-Situps
50 Squat Cleans (#95/#65)
50 V-Situps

Strength
5-5-5-5-5 of Strict Pullups

WOD
15 minute AMRAP of:
400 meter run
10 Handstand Pushups
10 Deadlifts (#225/#150)