5 Sets:
Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk

Bench Press 3 x 3

1) Back Squat with a pause: 3 x 5, 3 x 3, adding weight each set. Rest 2:00
- Pause 1 full second in bottom on each rep

2) Bench Press: 3 x 10, 3 x 5, adding weight each set. Rest 2:00
- Medium grip
- Class does floor press

3 rds:
- Alt. KB/DB Press: 6-8/hand
- Side plank rotations: 8-12/side
- Front rack Reverse Lunges: 6-8/leg
- Dragon flag: 8-12

AMRAP 3

8 push ups
16 sit ups
24 air squat

Rest 2 min

AMRAP 3

8 burpees
12 Wallball 9/6kg
8 8m sprints

Rest 2 min

AMRAP 3

20 russian twist
20 deadlift /w plates 2x20kg/2x15kg

5 Rounds For Time:
5 Ring Muscle-ups
15 Thrusters (75/55)

30s. On, 45s. Off for 20 rounds
- Air bike
- Double unders

Or

40s. On, 40s. Off for 20 rounds
- Air bike
- Double unders

CORE
3 Rounds
30sec ON/30sec OFF

V-ups
Side Plank Lifts, rights
Pulse Ups
Side Plank Lifts, left
Plank Jacks

15/12 Row/Air bike
12 C2B
9 Front squat (60/40kg)

Time cap: 8min.

”Partner WOD”

AMRAP 20
20 Burpees
30 Partner MB Situps (over box)
20 Box Jumps
30 Wall Balls

-rest 3min-

For time:
50-40-30-20-10 reps of:
KB Swings 24/16kg
Goblet Squats
*150 Double Unders after each round

(timecap: total 45min)