Clean & jerk 1 RM

Front squat 1 RM

Back Squat 1 RM

Deadlift 1 RM

Hang Clean 1 RM

Hang Clean 3 RM

3 Sets
5 Single Leg Box Jump/leg - Stick the landing for 2sec on each jump to work balance
5 Single Arm Upright Row to External Rotation/arm
5 Burpee Broad Jumps

SWod
Pull Up - 3-9-3-9-3

MWod
20 MIN AMRAP
10 WALLBALLS 20/14
10 SLAM BALLS 30/20
10 BOX JUMPS 24/20
10 THRUSTERS 75/55

30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups

10-9-8-7-6-5-4-3-2-1
Strict HSPU (Scale back to Push Ups if you don't have this skill yet or if 55 reps of Strict HSPU is too much)
Strict Pull Ups (Scale back to Ring Rows if you don't have this skill yet or if 55 reps of Strict Pull Ups is too much)