Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds

approx 34 + 24

50 burpees
50 thrusters 43kg
rest of the time rope climbs

60%/4
65%/4
70%/4
(75%/4)2

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 85%
*Sets 7-8 – 90%

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

Max cal in 60min

Hang from a pull-up bar for as long as you can x 5. Do not "dead hang". Result not in kg, but in seconds. One minute rest between "hangs".

1. GHD x10, 8, 6, 6
2. Ski 20cal x 4
3. Roll-out x 10, 8, 6, 6
4. Ski 20 cal x 4

1. 12 wallball
2. 12 cal ski
3. 12 cal row
4. 20 wallball
5. Rest