50 cal row
40 wall ball
30 DB snatch right hand 30/20
60 m walking lunge 25/15
30 DB snatch left and 30/20
40 wall ball
50 cal row

20 mins to compete as many rounds as possible of;

5 Muscle Up
10 Strict HSPU
15 GHD sit-up

AMRAP 14 min:

20 cal Row
20 x Wallball
20 x T2B

Toes To Rings Ladder
1 Toes to Rings on minute 1, 2 on minute 2, etc. until you can't complete
Pistols
1 Pistol on Minute 1, 2 on minute 2, etc., alternating legs each rep.
No rest between movements.

DE: Barbell Walking Lunge Steps 12 x 4 @ 75% 1RM on :60s

1 minute rest between sets

Friday's workout: Skill: Push jerk 3-2-1-1-1

WOD: Team workout:
20 minute AMRAP of:
100 meter run
10 double unders
5 reverse burpees
5 K2E
*One person works while the other planks. Switch after each round.

RANCOM: Stretch and foam roller

Inclined sprints - 10 x 80m in grass - progressive grade increase
Sprints - 2 x 100yds - on grass

4 rounds of:
500m run
2 legless ropeclimb
10+10 KBS snatches

Snatch + Snatch balance + 2 Overhead Squats