For time
20m front rack lunges @24/16kg kb's
21 burpee pull ups
20m front rack lunges
15 burpee pull ups
20m front rack lunges
9 burpee pull ups
20m front rack lunges

Scale the burpee pull up reps 15-12-9 if need to.
If pull ups are weakness, you should do on this
metcon first 15 burpees then 15 ring row
then on second round 12 burpee + 12 ring row etc..

time cap 12 min

3x7reps @72-76-80% of 1 rm.
rest 3-3.5 min bwn sets.

3-2-1 reps of Push press
3-2-1 reps of Push jerk
3-2-1 reps of Split jerk
(you are allowed to do 1-2 extra single split jerks if you feel like it)

Every 2 min for 20 minutes (10 sets)
3-position squat clean + 1 split jerk @ 60-90% of 1 rm
(mid thigh, knee and floor)

This time, hang for 10 minutes. Not in one go, but in sections throughout the day. Again, use a pull up bar, rings or some other safe option.

If you didn't read about the benefits last year, do it now: http://www.idoportal.com/blog/hanging

Build up to 2 RTM in 20min

Snatch + Hang snatch + Snatch balance + OHS

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5%

4 x 5 back squat

• 3 sec count on the way down
• leave two reps in the tank
• rest 3-4 min btw sets

3 rounds for quality

8-10 lying triceps extensions
2 rope climb (legless if possible)
2 wall climb (3 sec hold at the top)

• rest as needed between rounds

For time
30-25-20-15-10-5 Wall Balls
8-8-8-8-8-8 Toes-to-bar
5-5-5-5-5-5 Deadlifts 100/70kg