Front Squat

3 sets x 5 reps @ 70% (70kg)

200m Run

3 rounds of:

30 Wall Balls 20#/14#
15 Burpee Over The Bar
200m Run

For time:
Wall ball x100
DU x100
Power snatch x20

4 rounds for time:

20 Wall Balls (9kg)
15 Toes-to-Bar
10 Alternating Dumbbell Snatches (22kg)

Handstand technique

For time:
50-40-30-30-20-10
. DU
. Sit ups

AMRAP 20’ of:
Pull up x5
Push up x10
Air squat x15

10 Handstand Push-ups
20 Ring Rows
20 Box Jumps
20 Wall Balls (9kg)
40 Double Unders
40 Air Squats
40 Sit-ups
20 Push-ups
20 Pull-ups
20 Kettlebell Swings (28kg)
10 Turkish Get-Ups (16kg)

Squat snatch 3 positions (30kg):
3reps in each position
. High-hang
. Hang
. Floor

5 Deadlift (115kg)
30 Kcal row
30 DB snatch (alt.) (18kg)
4 Deadlift
20 Kcal row
20 DB snatch
3 Deadlift
10 Kcal row
10 DB snatch
2 Deadlift
5 Kcal row
5 DB snatch
1 Deadlift