7 x Every 1:30 @ 60-80% (Power Snatch)
Snatch Deadlift + Snatch Pull + Pause Power Snatch on Knee (pause 3 sec.)

4 ROUND FOR TIME OF:
15 KB CLEAN AND JERK (RIGHT) 24/16 16/12
10 SIT-UPS
15 KB CLEAN AND JERK (LEFT)
10 BOX JUMP

6 ROUND FOR TIME OF:
20 THRUSTER 40/30 30/20
20 PULL UP

Rest day

RestDay!

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

GRT(25)
6 giant sets
8 curl to press(2-2 tempo)
8 tricep kickbacks
8 bent over row
8 straight leg deadlift
8 plyo's for height
16 tucks

Finisher
100 crunches
1:00 samson stretch

Try other variations depending on fitness and health
Full Body conditioning endurance day 1
10 pushups
1 min plank
10 Squats
10 lunges
30 Russian twists
30 seconds mountain climbers

Repeat 3 times.

For time

28/21/15/9 cal ski ergo

20m sled pull with rope (@110kg)

12/9/6/3 Ring muscle up.

1500m Ski Erg.
300 DU's
3000m Run

5 ROUND FOR TIME OF:
21 OVERHEAD SQUAT 60/40 40/25
400MT RUN