Black: Work up to a heavy power snatch or squat snatch. Then take 80% of the heavy single and perform 3 sets of 3 reps.
Green: Goblet Squats. Find a heavy set of 6 reps. Then complete 3 sets of 10 reps with a moderate weight. In between each set, complete 1 RKC plank for 20 seconds.
Blue: Work up to a heavy single in the back squat. Then take 80% of the heavy single in perform 3 sets of 3 reps
Black or RX: In 9 minutes, complete as many rounds and reps as possible of:
15 Toes to bar
10 Power snatches 75#/55
10 Overhead squats 75#/55
Green or Scaled: In 9 minutes, complete as many rounds and reps as possible of:
15 Hanging knee raises / hanging straight leg raises / PUBAMS
10 Slam balls 20#/15
10 Goblet Squats 53#/35