4 RFQ:
10-15 Plate biceps curls 20kg
10-15 windmills with plate 10kg (each side)
20 supermans

ON THE 15' X2 ROUNDS 
800/600 MT RUN
40/30 CAL ROW OR 25/20 CAL BIKE 
20 DOUBLE DB CLEAN AND JERK 22.5/15 - 15/10

3,3,3,3, 15 Floor press at 80% of Max one rep....I did slightly over at 75 lbs My max is 95lbs

60 sec work, 30 sec rest
50 sec work, 25 sec rest
40 sec work, 20 sec rest
20 sec work, 10 sec rest
20 sec work, 10sec rest
1. Air Dyne
2. Kb swings
3. Slamball
4. Jump squats
5. Prowler

Clean reps 5 4 3 2 1 increase weights

6 Rounds for time

6x single hand Devils press L
6x single overhead lunges L
6x single hand Devils press R
6x single overhead lunges R
10m hand stand walk
12x pistols
6x Ring Muscle-ups / Bar Muscle-ups

25/17.5kg

Aim to do all reps unbroken.
Rest as needed between rounds.

SKILL
Oly Skill Work x 15 Minutes
*Choose between Snatch or Clean & Jerk and spend 20 Minutes working on your technique using around 60% of your 1RM. Perform sets of 1-3 reps (you start with the latter and work your way up to singles.)

SKILL
Gymnastics Skill Work x 10 Minutes:
*Choose between 1 movement and spend time working on it. Keep sets small to reinforce good technique.
Today the options will be:
- Pull-ups
- HSPU
- T2B

SKILL
Conditioning Skill Work x 10 Minutes.
*Choose between Rowing or Running and work on intervals to reinforce good technique. Sets should be 250 meters for row and 200 meters for running.

10-9-8-7-6-5-4-3-2-1 sg arm DB devil press 25kg
25m DB farmer carry R 25kg
25m DB farmer carry L 25kg

Learning the Snatch form and techniques. Starting with a tall snatch to muscle snatch , adding a squat. Mostly done with an empty 20 kg bar with a few added 10 kg reps at the end.

3 RFQ
15 bent over DB rows R 25kg
15 bent over DB rows L 25kg
10-15 DB biceps curls 25kg
40 banded pull aparts

1: 15 boxjumps
2: 10 pullups
3: 25m prowler push + 25m pull @100
4: 13 deficit pushups

Complete with a 10KG tactical vest