Strength: 20 mins to build upto a 1rm Clean and jerk

Wod: 7 min Amrap
7 Thrusters@40/30

Wod: aim to keep a fast pace , aim to go unbroken on thrusters then walk to pull up bar aim to go unbroken on pull ups then walk back and keep that going.

4x10 Push Jerk

WOD:
10-9-8-7-6-5-4-3-2-1
- Burpees
- Sit Ups

Post:
100 Double Unders

Strict Ring Pull Up
21X1; 4-6reps;
rest 60sec x 3 sets

3 Sets
10 Quadruped Hip Extensions
5 Snatch Grip Behind the Neck Push Press
10 Single Leg Band Resisted Glute Bridge/leg
5 Snatch Grip Behind the Neck Push Jerk
15 Banded HIp Thrusts

Dumbbell Single Leg Romanian Deadlift
2011; 6-8/leg; rest 60sec x 3 sets

max T2B, then 3x 50 %

max Plank hold

Partner workou for timet:

Both do 3 rounds:

15m (7.5+7.5) of single arm overhead DB lunge
10 DB snatch

Other partner waits in handstand hold on the wall while other partner does the work.

Then

Complete together
50 toes to bar
50 handstand push ups or regular push ups.

You can divide the reps as you like. Other partner works while other one rests

Core:

2-3 rounds
10 seated leg lift
10 V-up/ tuck crunch
20-30 s. hollow hold

Romanian deadlift 3x8 reps