DAY 1
Strength:

Back Squat 4×5 @75%

Olympic Lifting:
3-3-3 Clean Pull

Conditioning:
For time

1000M Row
25 Hang Power Cleans 185/118lb


 

Day 2
Conditioning 
CrossFit Open 15.3
7 Ring Muscle-ups
50 Wall Balls 20/14lb to 10/9′

Accessory: 
3-5x
25’ Yoke Carry
25′ Handstand Walk
25 GHDSU


 

Day 3
EMOM 10
1 Snatch up to 80%

Conditioning: 
4 Minutes to complete:
2 Rounds of
5 bar facing burpees
15 Snatch 75/53lb
Then Max Effort Cal Row
Rest 2 Minute

4 Minutes to complete:
2 Rounds of
5 bar facing burpees
10 Snatch 95/63lb
Then Max Effort Cal Row
Rest 2 Minutes

4 Minutes to complete:
2 Rounds of
5 bar facing burpees
5 Snatch 135/93lb
Then Max Effort Cal Row
Rest 2 Minutes

4 Minutes to complete:
2 Rounds of
5 bar facing burpees
3 Snatch 165/108lb
Then Max Effort Cal Row

Post total calories on rower