Do 3 sets of 3 of overhead squats
Concentrate on the depht over load

FLEXIBILITY 3 ROUNDS:
15 Air Squats

Hold bottom of Squat 20 seconds
15 Sit Up to Straddles

Hold Pancake Split 20 seconds

Dynamic Effort: Power Clean 10 x 3 @ 80% on :60s

5 rounds for time
50-40-30-20-10
25-20-15-10-5
wall ball
pull up

If you are a team complete these couplets:
250-200-150-100-50
125-100-75-50-25

For women:
30-20-10 wall ball
15-10-5 pull up/ring row

7 RFT

30 double unders / 90 single unders
10 burpees box jump

7 rounds for time;
15 sit ups
15 back extensions
10 thrusters
10 clean & jerks

Deadlift: 4x4

OVerhead squat: 4x4

Weighted pull up: 4x6

5 rounds for time:

15 x Thruster (50/35kg)
Run 800m
Rest 1 min