Tempo Back Squat
4x4
3 second hold at the bottom

Odd: 3-5 power snatch
Even: 5-7 power clean and jerk

Run 400m
10 Front rack lunges (42.5/30)
15 KBS (24/16)

(Time cap: 12min)

20min for quality:
Run/Row/Ski 400m
10-15 Wallball
8-12 T2B
Run/Row/Ski 400m
10-15 KBS
8-12 Burpee

For Time using 2x24/16Kg
21 Deadlift
15 Thrusters
9 Single arm snatch
21 Pull ups
21 Deadlift
15 Thrusters
9 Single arm Snatch
15 C2b
21 Deadlift
15 Thrusters
9 Bar MU

Time Cap 16 Mins

Conditioning
For time:
30 C2B Pull-ups
30 Overhead Squats (95/65#)
20 Bar Muscle ups
20 Overhead Squats (135/95#)
10 Ring Muscle-ups
10 Overhead Squats (185/135#)

Remember, dropping weight on barbells = take off outer two plates.
Dropping weight on dumbbells = drop one colour...fast fast fast!

BB Deadlift 4x8 + Drop Weight (any grip, any stance, 1 re-grip allowed)
DB Chest Press 4x8 + Drop Weight

4-4.5min sets
22-24

2-position clean x5

2min ME, 1min Rest, 2min ME, 1min Rest, 2min ME: Of
(3min Rest between workouts)

Push Ups (HR)
V-ups
Chin Ups
Burpees

For 30 minutes easy pace workout. All the reps perfect and running pace easy jog. Short rest between each movement.

Strict chin-ups 5-7 reps
Single unders 60 reps (NO DUs)
Box step ups 7 reps/side (you can use one KB or DB as a weight if needed)
easy 400m jog