Three rounds, 12-9-6 reps, for time of:
135 pound Squat clean and jerk
Muscle-up

Hang squat snatch (mid tight) + squat snatch

3 x (1+1)x65-70%
2 x (1+1)x75-80%
5 x (1+1)x85-90%

100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Three rounds for time of:
45 pound GHD Bench press, 15 reps
25 Back extensions
Run 800 meters

3 rds
5 + 5 Windmill
7 Jerk Grip OHS
:30 + :30 Calf Strecht
300 m row

Day 1: Core muscle workouts
20 repetitions of each workout with 20 seconds rest between sets.
2 rounds

• Crunches (20 times)
• Sit-ups (20 times)
• Plank (30 seconds)
• Superman (30 seconds)
• Heel touches (20 times)

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.

Ladder
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Hollow rocks
https://vimeo.com/175042312
Tuck Crunch
https://vimeo.com/177187933

Three rounds for time of:
100 meter Walking lunge
Handstand walk 20 meters
50 Kettlebell swings, 1 pood