-KB swing
-KB clean n' jerk
-KB snatch
-KB windmill

5x3min. 1min. rest between sets.

4 thruster (40/25kg)
6 push-up
12 squat

1 Jerk, on the Minutes, for 12 minutes (90-95% 1RM).
Start lighter and increase the load.

3 x Thruster
10 x DU
6 x Thruster
20 DU
9 x Thruster
30 DU
......
Each round add three Thrusters and ten DUs

For time

400m run
12/12 DB Snatch
400m run
12/12 DB Hang C&J
400m run
12/12 DB thruster

EMOM 10 mins
odd : 14 Bar Facing Burpees
even : 7 Thruster @50/30kg

AMRAP 18:
18 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

Gymnastics Skill Work
3 Rounds for Quality:
10s L-Sit Hold
10s Ring Support
20s Handstand Hold or Walk

1a) Strict C2B Chin-ups: 4 x 5-8. Rest 60s.
- Chin-ups are "supinated grip"
- These are intended to be done BW
- Partner Assisted if needed Chin over bar Chin-ups.

1b) DB Single Arm Bench Press: 4 x 6-8 each. Rest 60s.
- neutral grip
- Class does floor press

20min AMRAP
8 Toes to bar
10 Dumbbell Clean and Jerk from hang 22,5/15kg
40 Double Unders