Monday
Banded assisted Cossack squat, 6-8/side x 3, RAN
+
A. Front Squat w/ chains if possible, 2 reps/min x 10 *70% or 60%+chains
B. Power Snatch, 2 TnG/min x 10 min *about 70%
C. Wtd Hip Extensions on GHD, 12-15 reps x 3, rest 1-2 min
D. GH Raises @ 20X1, 6-8 reps x 3, rest 1-2 min
+
10 min easy bike

I took these to mean EMOM?

A. 180#+ 40# chains x 10 felt ok.
B. 125x2 power snatches started out rusty and slow, got better as it went on. probably should have warmed up and stretched shoulders a little better. 
C. 20# vest 15, 15, 15, hammies were nice and dead by the time I finished.
D. 8, 6, 4 with hands behind my head, then 2 with my hands across my chest.

10 min AD 105 cal