3 rounds for time of:

21 Push Press 40kg (30kg)

Run 400m

Clean
3-3-3-3-3-3-3

Finisher: 3 attempts max effort Ring-dips

Find a suitable weight for 100 reps.

4x2min of:
* 10 wall ball
* 10 box jump
* 10 KB swing
* rest of the 2min rest

Deadlift 5x5

With 40kg sandbag
3 Rounds:
-12 Clean+burbee (Bag to shoulder with full lockout, then drop it and do a burbee, with hands and chest touching the bag
-12 Steps of lunges, with bag on shoulder ( 6 steps, switch shoulder and then 6 steps back)

Row 500m
30 x Thrusters (50kg)

4rtf of

5HSPU
10 Push-up
10 Sit-up
10 Burpies
20 box Jump
10 OH lounge
200 mt RUN

Strength: 15 mins
5 mins on pull up programme
10 mins building upto a heavy complex of:-
Snatch pull(focus on straight arms)
Power snatch
Hang squat snatch
OHS

Wod: 3x3 min amraps(1 min rest after each one)
3 min amrap
DB stepovers@15/10kg-24/20”
3 min amrap
Cal row
3 min amrap
1/2/3/4.....
DL@100/70
BOB

Strength: another chance to try this complex out, aim to progress weight from last time.

Wod: go hard and fast , aim to get as much work done as possible.

2 x 2 + 3 x 1