4 sets of 2+1
2 Hang Snatch + 1 Power Snatch = 1 set

Push Press (PP) For Time:

Fitness
20 reps @ 70 %

Advanced
30 reps @ 80 %

3 RFT
400m run
15 wall ball 20/14# 10/9′
15 Sit-ups

10 x KB-Snatch
200m Run
10 x Power snatch
200m Run
10 x Overhead squat
200m Run

3 Rounds, minimum rest and challenging weights

Power snatch
5-5-3-3
Heavy as possible each set, rest as needed between sets

4 RFT
One sprint-court length long ways down and back
20 Mountain climbers
5 HR Push ups

Pullups with tempo 2010, 4-5 sets with 6-7 reps, rest 80-90 sec between sets.
Tempo starts from the highest position going downwards.

Example: 2s going down, 0s at bottom, 1s going up, 1s at top.

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Strict Pullup Progressions:
Pre I - Scapular Retraction at bottom, Ring Rows
I - Negative Pullups (w/ active shoulders)
II - Negatives x Volume
III - Negatives + Weight
IV - Negatives + Weight x Volume
V - Negative to Positive
VI - Negative to Positive x Volume
VII - Positive Weighted

Start up(14)
stretch (8)
roll lats, upper back (4)
shoulder distraction(2)
couch stretch(2)

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope, high knees

3rds(6)
8 diamond push ups
8 inchworms
8 pistol squats(mod as needed)

Power(15)
box squat-3x5@75% of 1rm bk squat

Fitcamp
100 m climbers
90 squats
80 sit ups
70 tuck jumps
60 lunge
50 step ups
40 burpees
30 kbs
20 rev burpees
10 manmakers

Metcon(15)
3rds
20 goblet squats 70/53
10 pull ups
400m run

Metcon-comp(17)
3rds
18 pistols
9 muscle ups
27 double unders
then
800 m run

Finisher
2 min hip distraction
60 knee tap crunch
30 t raise

Bench press five sets of 2 reps

AMRAP (As Many Rounds As Possible)
in 30 minutes of
800m Run
25 Dumbbell Thrusters 2×24/16kg
400m Farmers Carry 2×24/16kg