Pre-WOD:
-Work Up to a heavy 1 rep Squat Clean

WOD - 10 Minute AMRAP:
1- Squat Clean (#135, 95), 1- Clapping Push Up
2- Squat Cleans, 2- Clapping Push Ups
3-Squat Cleans, 3-Clapping Push Ups
4- Squat Cleans, 4-Clapping Push Ups
etc.....

Post:
3 rounds of L-Sits (hang from pull up bar) for as long as possible

Pre-WOD:
-3 X 8 Back Squat @ 75% of 1 round max
-3 X 15 DB Bench Press

WOD: 3 minute clock:
In the first minute try to complete:
-50 Air Squats

In the second minute, try to complete:
-30 Burpees

In the third minute, try to complete:
-20 Hand Stand Push Ups

After three minutes, complete whatever reps you have remaining of each off the clock.

30 min AMRAP

5 Burpees

10 Pullups

15 Ab mat situps

11 rounds plus 5 Burpees. All sets unbroken

Ring Rows 5 x 5
Deep push-ups 5 x 5

Not for time:

-1000 meter Row
-50 Strict Pull Ups
-3 X max effort L-Sits
-10 X 25 meters XPO Sled
-Hand Stand Holds/Walks
-50 GHD Sit Ups
-Mobility Work-Foam Roll/Bands

rest Imported.

AMRAP in 8′
7 Deadlifts @ 50 kg
6 Pull Ups (red band)

Pull Ups 3-3-3-3-3-3

Ring Dips 3-3-3-3-3-3

Pre-WOD
-3 X 5 Snatch High Pulls (full & hang)

-7 Sets:
-1 Squat Clean
-1 Overhead Squat

WOD - For Time:
21-15-9
-Snatch
-Burpees

Clean:
5 x 30
4 x 32,5
4 x 33,5
3 x 36
2 x 38,5
2 x 40
1 x 42,5

Deadlift:
5 x 60
4 x 63,5
4 x 67,5
3 x 72,5
2 x 76,5
2 x 81
1 x 85

Back Squat:
5 x 30
5 x 32,5
5 x 35
5 x 37,5
5 x 40