3 kick to hs (wall/free)
6 ttb
9 pull ups
12 pistol squats
15 box jumps
18 push ups
21 du's

5 x 3 pos snatch

-high hang
-hang
-snatch

Kipping (pull ups, t2b, muscle up, hspu)

concentrate on your weakness

1 AMRAP 7min 10 push ups, 20 walikng lunges (total steps), 30 DU or 90s

2 AMRAP 7min 5 burpee box jumps 10 db,med ball, kb push press

15 sit ups

3 AMRAP 7min 15 air squats, 10 KB swings, 5 pull ups or ring row

Take 2 min recovery between each AMRAP

5 rounds
3 back squats @ 50% , 60% , 70%, 2x80% 1RM
5 + 5 kb presses 24kg/16kg
3 weighted pull ups @ 40%

Conditioning
3 Rounds For Time:
3 Jerks, 60/40kg
4 Front Squats, 60/40kg
5 Cleans, 60/40kg
30 Pull ups
40 Push ups
50 Abmat Sit ups

Bring Sally up
Back Squat 60/40kg

12min AMRAP.
5 Clean & Jerk @90%
10 Toes-to-bar

Alt. EMOM 10:
1: 12 frontrack lunges *
2: 8 T2B

• you pick the weight for lunges

Against a 5min running clock, complete:
500m Row
50 x KB swings 16/24kg
Pull ups x max reps
Rest 5min between sets and complete a total of 2 sets