1. Warm-up

3 Slow Rounds:
2 Rope Climbs
25 Hip Extensions
Then
25 Narrow Grip OHS w/ empty bar

2. Strength
Squat Clean 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70%. If the movement feels good make your way into the 80’s

AMRAP 20 min of:
- 30 Wall ball shots (9/6 kgs).
- 5 MU.
- 10 Hang Power Clean (50/30 kgs).

Round 1
Person A: 400m Run
Person B: AMRAP Hang Power Cleans 60/40kg

Round 2
Person A: 400m Run
Person B: AMRAP Power Cleans 60/40kg

Round 3
Person A: 400m Run
Person B: AMRAP Squat Cleans 60/40kg

Practice Ring Muscle Up (10-20min)

Do sets of 3-5 reps in a controlled manner. 10 min.

http://www.catalystathletics.com/exercise/81/Pressing-Snatch-Balance/

60 C2B Pull ups for time

5 rounds:
2 min row
1 min max reps med ball over the shoulder 50/30 lb (alternate)
1 min rest
2 min ski
1 min max KB swing snatch 16/12 (switch hand every 5 reps)
2 min rest

3k run

6 Rounds of:
1 mile Assault Bike for time
3 minute rest

5×50′ unbroken Handstand Walk for time.