10 Rounds/sets, go every 75 seconds to 2 minutes

1-4: 5 Power snatches (TnG) + 3 Overhead squats
5-7: 4 Power snatches (TnG) + 4 Overhead squats
8-10: 3 Power snatches (TnG) + 5 Overhead squats

All for time:

5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups

Time cap: 15 minutes

♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)

Strict Chin Ups

6 x 4 Go Every 3:00

Use band if needed or Weights

5 x 8

5 sets:
1min @55rpm
20sec Rest
40sec @60rpm
40sec Rest
20sec @65rpm
1min Rest
- Rest is light pedaling

Jump in pull-ups 10x4
Power snatch 5x4
Abmat sit-ups 15x4

4 sets × 5 reps

Go every 2:30

Five ones

A: Triple jump x8
B: Push ups 5xMax
C: Double KB clean & press 3x3
D: SA KB rows 2set
E: Kb skull cruschers 1xMax
F: For time:
50-40-30-20-10 Rkb swing

5 Gigasets of:
8 Seated DB Shoulder Presses -heavy
12 Ring Push-ups
16 Banded Chest Fly -High to low
- Rest 2-3min btw sets
- Score: Shoulder Presses