2 pullups
4 ohs 95#
8 pushups

Six sets of sixes.

25M Shuttle Run

5-10-15-10-5
Ring Push-ups
Box Jumps

25M Shuttle Run

3 rds:
25 ghd
25 backextension

2 rds:
cable one-arm rotational row 10@
Physioball russian Twist 10@

1. 3x 2xpaused ohs 2xsnatch balance 2x high hang snatch Use @40%

2.
3 rounds snatch from the blocks (knee level)
2x60% snatch
2×65%
2×70%
2×75%

Shoulder press 1-1-1-1-1 reps

2-4-6-...-20:

Ghd sit ups

10 min. AMRAP:
5 C&J 60 KG
10 HSPU
50 DU

Build Upto a heavy set of 3 pausing back squat

start at 60% 1RM and increase by 5 or 2.5kg every 90sec

Teams of 3:
4RFT

9 rope climb
50 wallballs
9 bar MU
50 DU each

5min break

25min AMRAP

50 T2B (one person rows 15 cals)
50 HSPU (one person ABs 10 cals)
50 thrusters @ 40kg
50 burpees each