10 DU,
5 Push ups,
10 RKBS,
5 dips
20 rounds for time.

For time:
7 rounds
3 power cleans - did 1 #85, 3 rounds of #75, 4 rounds of #65
4 HSPU - did them leaned over a box

25 DU
20 TTB
800M Run (up hill/down hill)
30 HSPU
800M Run (up hill/down hill)
25 DU

Finisher: 3 rounds of 1 minute all out power kicking techniques with a 1 minute rest in between
IE: front kicks, side kicks, round house, flying jump kicks, spinning back kicks, push kicks, knees....etc

1A: in a 12 min TC (you must rest)
run 1k rest 2 mins
run 800m rest 1 mins
run 600m -

*8 mins to warm up and build upto weight

1B: perform a 10 min amrap of bear complex:-
Power clean
Front squat
Push press
Back squat
Push press
*RX weight 70/50

Warmup:
Max Unbroken double under attempt for 5-10min
+ new PR at 112 unbroken!

Strict press:
3 x 105
3 x 120
4 x 140

Assistance:
Strict pull ups
4 x 10

Ring dips:
4 x 8

Conditioning:
Row 1km (3:45)
5 min of 30w/30r max effort (avg watts 401)

4 X 8 Front Squat

8 Rounds of Tabata each: alternating
Dumbbell Thruster (45/25#)
Pull Ups

Post: L-Sit Practice

8 pull-ups
6 thrusters

Day 8
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
15 -> 82,5 kg +2,5

Shoulder Press 3 sets x 5 reps
15 -> 35,0 kg

Power Clean 5 sets x 3 reps
14 > 40.0 kg --->2,5

5 Sets:
1 Tempo Back Squat
2 Back Squats

Tempo:
* 5 Seconds Down
* 1 Second Pause
* Regular Stand
Rest as needed between sets.

Split jerk doubles from the rack @ 85% of 1RM split jerk - 4 sets

Clean, hang clean, front squats @ 80% of 1RM hang clean - 4 sets

Drop snatch - 3 sets of 3 @ 70% of 1RM snatch

Clean pulls to target - 4 sets of 3 @ 100% of 1RM clean

Accessories
Leg press - 5 sets of 3 at moderate to heavy load
Hamstring curl - 3 sets of 12 at moderate load
Leg curl - 3 sets of 12 at moderate load

3 sets
30 flutter kicks
30 sec plank hold
30 Russian twists

Snatch 3 RM