Monday:
Pausing Back Squat (in class) 
On the 1:30 x 6 Sets:
2 Pausing Back Squats
5 second pause in the bottom of each rep.
Sets #1+2 – 65%
Sets #3+4 – 70%
Sets #5+6 – 75%
Power SnatchOn the 1:30 x 7 Sets:
1 Hang Squat Snatch
1 Low-Hang Squat Snatch
Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%
Sets #5+6+7 – Build to a heavy complex for the day.
Body Armor (A)
3 Sets:
50% of Max Ring Muscle-Ups
50′ Dumbbell Overhead Lunge (changing 25′)
Rest 2:00 between sets.
Body Armor (B)3 Rounds, Not for Time:
21 GHD Sit-Ups
15 Dumbbell Bench Press
9 Strict CTB Pull-Ups
Conditioning (16min cap) 
“Destiny’s Child” (in class) 
15-12-9:
Power Snatch (115/85)
Box Jump Overs (30″/24″)
… Directly into…
15-12-9:
Overhead Squats (115/85)
Barbell-Facing Burpees
*focus is cycling the barbell on the snatches. Should be able to do at least 5 at a time. Focus on the box jump with tired legs and back. OHS should be a weight that can be done unbroken or less than two sets.