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Olympic Lifting:

4×3 Touch and Go Power Snatch
4×3 Touch and Go Power Clean and Push Jerk

Post highest successful 3-rep of both to Comments

Strength:

A) Bench Press 3×3 to est 3RM, then 1×3 @ 95% of 3RM, 1×3 @ 90% of 3RM
B) 5×3 Muscle Ups*

*A and B work is done as supersets. For example, perform a set of 3 Bench Presses rest 60 seconds, then perform 3 Muscle ups, then rest 60 seconds. Repeat until all sets are complete

WOD:

 Ascending Burpee Ladder

2 min AMRAP
Burpees

Rest 4 min

2 min AMRAP
Burpee to 6″ target

Rest 4 min

2 min AMRAP
Burpee over Bar

Rest 4 min

2 min AMRAP
Burpee over Box (24/20)

Post score of each AMRAP to Comments