Outdoor WOD

A) Snatch deadlift w/pause slightly off ground
+ power snatch
+ overhead squat.
Go every 75 seconds for 10 rounds.
*Ascend in weight as form allows.
*Reset after snatch deadlift. No touch & go.

B) 3 rounds for total time
Rest 2 minutes after each round:
10 hang squat snatch (95/65lb) or (75/55lb)
10 burpee box jump overs (24/20″)
5 touch + go squat snatches
5 burpee box jump overs
*16 minute time cap

Functional Bodybuilding Zoom

Warm-up:
2 sets
10 Prisoner Good Mornings
10 Air Squats (Arms Overhead)
10 Gorilla Walk Steps
10 Alt. Beast to Leg Thru

A1) Kang Squat: 6-8 reps
A2) Alt. Gorilla Row: 6-8 Reps/arm; Rest 90sec x 3 Sets

B1) Keeling Thor Press: 8-10 Reps/arm
B2) Cross-Body RDL: 8-10/side
B3) Clamshell Side Plank: 20-30sec/side; Rest 90sec x 3 Sets

C) 3 Sets for Quality
6-8 Goblet Squat Curls-to-Tricep Extension
10-12 Alt. Kneeling Halos
20 Weighted Russian Twists