A)
Floor Press in Bridge
5-5-5-5
- Build weight each set from light to moderate/heavy

B)
AMRAP Set at 70% of the final set weight from above.
- Use a spotter!

A:
Clean & jerk - find your 1RM

B:
Snatch pull + muscle snatch 5x1+2 @easy weight

6x
-2 push press + 1 push jerk

*build to heavy
*2min rest between sets

-double unders for 10min

Deadlift 2x14 reps

*Every 1 min for 10 mins alternating between:
*
1 x [1 power clean + 1 front squat + 1 squat clean + 1 split jerk]

Complete 1 min at 70% 1RM of clean & jerk and 2 min at 80% 1RM of clean & jerk.

AMRAP15 of:
5 T2B
5 row cal
5 kipping handstand push-ups
10 T2B
10 row cal
10 kipping handstand push-ups
15 T2B
15 row cal
15 kipping handstand push-ups
....

TC: 15min

4 rounds, 4 mins each, for max reps of:

500m row/24 cal bike
15 power snatches 30kg
In remaining time max reps of bar facing burpees

Rest 2 min after each round

Every 2 mins for 10 mins

3 snatches @70% 1RM

For Time

10 C&J 60kg
20 pistol squash
30 GHD sit-up
40 WB 9kg
50 ft Handstand walk (15m)
60 Cal Row
50 ft Handstand walk (15m)
40 WB 9kg
30 GHD Sit-up
20 pistol squat
10 C&J 60kg