1-Medball sit up pass (situp when holding the ball AND when waiting for the pass)
2-Partner Facing Plank Alternating High Five (think torsion control)
3-Superpersons

Round 1- 1min on: no rest
Round 2- 30sec on: no rest

6min

Push press 4x4

EMOM (all 3 exercises in the 1 minute):
1 Hanging Knee Tuck
2 Thrusters (guys 30, ladies 20)
3 Sprawls

2/3/4
3/4/5
4/5/6...

10 rounds, climb as high as you can. Record your highest round.

13min

40 wallballs 9kg/6kg
20 hang power cleans 45kg/30kg
20 pull ups
20 deadlifts 45kg/30kg
20 push ups
20 kb swings 24kg/16kg
40 wall balls 9kg/6kg

Back Squats
3x3 AHAP
3x6 85-90% of above

3 rounds for time;

10 x Overhead Squat @ 50-60% of above result.
1 x Stairs or 400m Run

Bar from floor.

Skill Development Week

Push Up (Weighted / push up assistance band) 4 x 6
DB Incline Bench 4 x 8 (elevate bench by 2 plates)
Push Up (Weighted / push up assistance band) 4 x 6

Partner 1 does all three then parter 2 does all three.
Non Pressing partner is to complete 10 Scap raises + 10 hanging scapular retraction each set

4 min sets

20 minutes

For time:
30/50 x Push ups
400m run
30 x heavy KB swings
400m run
30/50 x Push ups
400m run
30 x heavy KB swings
400m run

Every 4min for 16min (4 sets) of:
Bench press x 6-8 reps
Pull ups x max reps (or strict pull ups x max reps)

Power position High Pulls
3 sets of 8 reps

Power Cleans
3 sets of 3 (heavy triples)