3 rounds
2:00 cardio
5-10 push ups
5 strict pull ups into 10 kip to swings
10 tuck ups
15 air squats

3x10reps @66-70-74% of 1 rm.
rest 3 min bwn sets.

5-4-3-2-1 reps of overhead squats. Build up in weights.
Time limit 12 minutes.

Strenght
Perform set every 1min 45sec total 5 times
OHS x 3reps @80% of 1 rm.

Every 2 min for 12 minutes (6sets)
2 split jerks @60-80%
sharp jerks and good foot work (dip, split position balanced)

tempo 32XX, build to heavy 4 reps in 20 minutes after snatches.
rest 3 min bwn heaviest sets.

3 rounds
5+5 half kneeling db press (tempo 2X2X)
10+10 banded side lateral walk
20 hollow rocks
rest 2 min

For time (time cap 9 minutes)
40 Wall Ball (20/14) (in 2-3 sets)
30 Toes to Bar / Knees to elbows (in 4-6 sets)
20 Burpee to bar (unbroken, steady pace)
-Rest 3:00-
2 rounds for time (time cap 9 minutes)
20 wall ball shots (in 1-2 sets)
15 Toes-to-bar/knees to elbows ( in 2-3 sets)
10 burpee to bar
-Rest 3:00-
4 rounds for time (time cap 9 minutes) Goal is to do unbroken sets.
10 wall ball shots
8-8-7-7 toes to bars or knees to elbows
5 burpee to bar

Score is total time

3min
DU practice
10min ajan
1min Erg/Jog/Du
15m Kb Oh Walk
15m Duckwalk
10 Wallangels
10 Wallsquat

A) OTM 15 (5 rounds)
min 1 - Assault or spinning bike for 20-25 sec @80-85% effort
min 2 - Dumbbell snatches x 8-12 reps (alt hands)
min 3 - kipping pull ups x 4-12
Rest 4 minutes
B) OTM 15 (5 rounds)
min 1 - Rowing for 20-25 sec @80-85% effort
min 2 - Push ups x 6-12 reps
min 3 - Toes to bars x 6-12 reps