5 Rounds:
*12 Ghd
*12 Walking lunge
*80m Farmers walk (heavy Kbs)

This is not timed wod, just do the work!!

Wod
4 Rounds
5 Bar over burpee
10 Sdlhp 45/30kg
15 Sit up

Power Clean + Squat Clean. Drop and Go.

Every 60-90sec for 12 set.

1-3 @70% of 1RM Power Clean
4-6 @75%
7-9 @80%
10-12 @85%

Scale the % if needed

Strenght
Push Press x 3 sets (67%x5rep + 77%x3rep + 87% x max reps)
rest 2-3 min bwn sets
Strenght
Weighted Chin ups 3 sets (67%x5rep + 77%x3rep + 87% x max reps)
rest 2-3 min bwn sets

AMRAP 12

8 Pushups
12 Pistols
16 Russian Twists
24 Jumping Squats

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With a PVC pipe (or anything that is similar)

1: Overhead squat, 3x10 reps with a 2s pause at the bottom
Start with your snatch grip and go more narrow each set

2: Snatch grip sotts press with 2s pause overhead, 3x6 reps

3: Tall snatch with 2s pause at the bottom, 3x6 reps

4: Pressing snatch balance with 2s pause at the bottom, 3x6 reps

I know this is going to feel light but its to keep the muscle memory on the lifting.

Tabata (8x20:10) for each of the following, rest 2 mins between tabatas
A: Narrow push ups
B: Narrow HS hold
C: Push ups
D: Wide HS hold

6: Tabata (8x20:10) for each of the following, rest 2 mins between tabatas
A: Atomic sit ups
B: Hollow hold
C: Russian twists

15-12-9 or 12-9-6 reps
DB Snatches @heavy db
Box Jumps or Squat Jumps
rest 1:1 and repeat

Wod
Double unders
63-45-27
Thrusters 45/30kg
21-15-9

8 min For quality
Row 10 cal
T2b 8 unbroken set
rest as needed