A) do barbell club or 1-3.
1) 2x snatch deadlift to knee + 1x snatch pull: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
2) Push press: 3 sets x 3 reps within 90% of 3 RM on Tuesday
3) Bent over row: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
B) taken from comptrain
at the 0:00
3 RFT:
15 C2B
15 Wall Balls, 20/14
15 Snatches, 75/55
15 Box Jumps, 24/20
at the 20:00
4 RFT:
25 Cal Bike
25 HSPU