Friday

Strength
Pause Snatch above knee
Every :60 x 10 Minutes. The focus on these reps is maintaining quality positions and learning how to load the hamstrings. Load is secondary. Start at 70-75% of 1RM and build if possible after each set but only if technique stays perfect.

Conditioning
For Time: (21 Minute Cap)
30 DB Snatch 
15 Burpees over DB (Lateral)
90 DU's
30 DB Snatch
30 Burpees over DB (Lateral)
60 DU's
30 DB Snatch
45 Burpees over DB (Lateral)
30 DU's 

Level 3- 50/35
Level 2- 35/25
Level 1- A weight that allows for unbroken DB snatches. 

Thursday

Gymnastics
In 16 Minutes:
Pick 2 of the following and perform:
1 Max Effort Set
-then-
2-3 x 60% of max rep set. You can choose the number of sets based on your fatigue levels, and the difficulty of the movement to do multiple sets. If you need more than one attempt to find a max (ie. Handstand walk or DU, you may take up to 4 attempts for the max portion)

Pick 2: 
Pull-Ups (C2B or standard) 
Handstand Push-Ups (Scale to Push-Ups or Dips) 
Handstand Walk 
Muscle Ups (Bar or Ring) 
T2B 
Pistols (max set ends when you have to pause, honor system with these.

Conditioning
For Time: (12 Minute Cap)
1K/800M Row -or- 2.2K/1.6K Bike -or- 1K Run
50 KB Swings 
12 Bar Muscle Ups 

Level 3- 53/36
Level 2- 36/26, 15 C2B Pull-Ups
Level 1- Use a KB that allows for 2-3 sets on the swings, and scale the pull-ups so they can be done in 2 sets, but ideally one with a tough grind. 20 Reps of ring rows. 

Wednesday

Strength
Front Squats
The first 3 sets will be triples of 3 second pause front squat. Start at 70% of 1RM and build. After your third set you will immediately transition into 5's of standard front squat without a pause, continuing to build up in load from the end of your pause sets. If you did not test 1RM, start conservative to leave room to grow over the course of your 6 sets (15-18 Minutes). 

Conditioning
For Time: 
30 Deadlift 
Rest 2 Minutes
25 Power Cleans 
Rest 2 Minutes
20 Power Snatch

Level 3: 225/135/115, 155/95/75
Level 2: 185/115/95, 135/75/65
Level 1- Pick weights that allow for each segment to take no more than 2:00, although :90 is ideal. Every interval should be an all out sprint. However the weight needs to be challenging enough that you could fail a rep towards the end of each set if you were to try for unbroken. 

Tuesday

Strength
Pause Overhead Squat
All reps should be done with 80-85% 1RM. Pause in the bottom for a 2 second count. The goal is to dial in and perfect overhead stability. If you did not max, pick a weight that allows for you to keep perfect positions, but challenges you enough to make the reps worthwhile.

Conditioning
For Time: 20 Min Cap
X# of T2B
Every break perform a 200M Run

Level 3- 100 T2B
Level 2- 80 T2B
Level 1- Scaling for this workout should be hanging knee raises for everyone. Scale to a point that it will not take more than 12 rounds to complete the workout. 

Monday

Strength
Clean & Jerk
Every :90 x 10 Rounds (15 Minutes, Perform 2 Cleans + 2 Jerks. If you maxed out last week start these reps at 80% of your 1RM and build. If you did not max out pick a weight that allows for a technique focus, and should not feel maximal. You can add weight every 2 successful sets. 

Conditioning
11 Minute AMRAP
3-6-9-12...etc
DB Thrusters
Box Jumps

Level 3- 40/30#, 24/20" 
Level 2- 30/20#, 24/20" 
Level 1- A weight that allows for unbroken reps through at least round 12, then small sets/short rest