5 RFT, rest btw 1-3 rounds 2min, 4-5 rounds 3 minute

50 Double unders (unbroken)
20 TTB
6 Clean 70/45kg

Warm up

Inch worm to press up
raised heel glute bridges
Kang squats

Part A

3 sets

8-12 deadstop swings
into
Max rep wall hack squats

2min rest

Part B

Tabata goblet squats

20 sec work
10 sec rest

8 rounds

Part C

3 sets

5-10 ab wheel roll outs or alternative such as inch worm or towel slides
5-10 floor hamstring curls or single leg eccentrics

1 min rest

Every 1 min for 11 mins, alternating between:
2 Power Snatches, 70% 1RM
2 Power Snatches, 70% 1RM
2 Power Snatches, 70% 1RM
2 Power Snatches, 70% 1RM
2 Power Snatches, 70% 1RM
Rest 1 min
2 Squat Snatches
2 Squat Snatches
2 Squat Snatches
2 Squat Snatches
2 Squat Snatches

3-4rounds

6+6 windmill
12 hollow rock
12 superman rock

5x5 strict pull ups

WU
tabata
air squat
burpee
+
2rds
8x thruster
8x box step up

3-6 rounds of Body Flow video

Three rounds:
Run 800 meters
50 Back Extensions
50 Sit-ups

WOD
15min. amrap
10x box step up
10x thruster
10x KB/DB over burpee

2:00 easy bike or row

Normal warm up

Core strength
2:00 on 1:00 off x 4
1:00 plank hold (rx is with plate on back)
Max TTB or leg raises