Sunday

Conditioning:
2 rounds for time
32 Heavy KB Swings
16 Burpees
8 Dips
4 Handstand push ups (M1: DB L sit shoulder press)

Saturday

Skill: 4x6 Hang snatch (Use time to focus on bar path and initial pull)

Conditioning: "Cement mixer"

Every 4 minutes complete the following 6 times
Run 400
12 Toes to bar

Friday

Strength: 5x8 Bent over row

Conditioning: 22 minute AMRAP in pairs. Split it however you like, both people complete all the runs.
30 Thrusters
30 Box jumps
Run 200m
30 Pull ups

M1: 15/20
Rx: 30/40
M2: 35/45

Extras:
Every 2 minutes complete 3 rope climbs to the roof