Warm Up

2 rounds

1.5 min cardio of choice (last round 20 second sprint)
12 band row
12 overhead press
12 band front squats
clean and jerk / snatch demo/progressions/teaching
clean and jerk / snatch warm-up/practice/form checks

5-10 minutes to practice the movements with your partner

WOD

Competitive:
in pairs split reps for time
3 rounds
4 muscle-ups
10 hand stand push-ups
16 box jumps (30 / 24)

Rest 1 minute

3 rounds
8 chest to bar pull-ups
20 push-ups
32 box jumps (24 / 20)

Rest 1 minute

3 rounds
16 pull-ups
40 push press (35 / 25)
64 jump squats

Performance:
in pairs split reps for time
3 rounds
4 burpee jumping pull-ups
10 pike handstand push-ups
16 box jumps (24 / 20)

Rest 1 minute

3 rounds
8 jumping pull-ups
20 push-ups
32 box step ups (24 / 20)

Rest 1 minute

3 rounds
16 ring rows
40 push press (25 / 15)
64 jump squats or air squats

Lifestyle:
in pairs split reps for quality
9 rounds
16 ring rows
20 elevated push-up or DB bench press
32 box step-ups (any height)

Rest 1 minute between rounds