Fitness WOD
1. Front Squat
5@5@70%
if you got a OH squat max last week then do OH squat from Performance

2. 4 Rounds for time
15-Toes to Bar
30-Double Unders
15-Kb Swings

Performance WOD
1. OH Squat
4×7@65%
this is as much about time under load so if you can’t do 7 cut the weight back some. focus on active shoulders

2. 4 Rounds for Time
15-Toes to Bar
30-Double Unders
15-Power Snatch 75/55

BONUS:
Strength:
Push Press
4×3@60% 1RM Clean and Jerk
Deadlift
work up to 90% 1RM

Skill:
3 rounds super set
60%ME chest to bar pull ups
10-Hollow Rocks
ME bar dips