Warmup
500m run
10x crab walk
10x monster walk
10x side plank clam shell
10x hip bridge
10x external shoulder rotation 15# band
10x internal shoulder rotation 15# band
10x banded pull aparts 15# band
10x banded underhand pull aparts 15# band

Speed and Quickness
3 rounds
-100x Single unders
-10x truck bed jumps
-10x Mt. Climbers
-10x underswitches
-2x10m Silverback Gorilla shuffles
-500m air bike sprint

Partner WOD
6 rounds for time
12 synchronized burpees
16 KB swings
49 wall balls
400m run

AMRAP 3min, rest 1:30 x 6

Set1
2 tyre flip
2 burpee tyre jump

Set2
100m run
3 log front squat
2 log thruster

50-40-30-20-10
DU OR SU
25-20-15-10-5
TOES TO BAR

AMRAP 9 (REPS)
35 Ground to Over head 45/30kg
50 Double Unders
25 Sit Ups
40 Air Squats

Working 10 minutes.
Squat clean + 2 x Front Squat + Split jerk
Weights 60-80%.

Working 10 minutes
Hang Squat Clean + 2 x Split jerk
Focus on speed under bar. Weights 40-60%

Run 5k For Time

Every 2 x6 rounds (12 min)
Complex of
High hang power snatch
Low hang snatch
Snatch

Metcon with partner: rx 50/32.5kg & 6/10kg
50 cal bike

30 pullup/ring row
20 power snatch/power clean
20 shuttle run with weight

40 cal bike

30 hspu/push press
20 thruster
20 shuttle run with weight

30 cal bike