Press in Split 7x3, 400m run, 15 hang clean and jerk (135/95) 60 double unders, 12 hang clean and jerks 400m run, 9hamg clean and jerks, 40 double unders, 6 hang clean and jerks, 400m run, 3 hang clean and jerks 20 double unders

Power clean 1 rep max, Diane 21-15-9 Deadlifts (225/155) Handstand Push Ups

Snatch Balance 5x3, 30 bar facing burpees, 75 sit ups, 20 thrusters (75/55) 20 bar facing burpees, 50 sit ups, 15 thrusters (95/65) 10 bar facing burpees, 25 sit ups, 10 thrusters (115/75)

Power Snatch 1RM, 4 RFT 6 shoulder to overhead (165/115), 12 box jump overs (24/20), 18/14 calorie bike

Squat clean thrusters 7x2 75% CF Open 19.3 200 foot overhead lunge, 50 box step ups, 50 strict HSPU, 200 foot handstand walk

4 rounds 3 min in; 1 min rest 400m run then max squat snatch, max toes to bar, max shoulder to overhead, max bar facing burpees

Floor press 1RM, 4 RFT 10 DB hang clean and jerk, 15 box jumps (30/24) 10 DB hang clean and jerk, 15 weighted sit ups

100 wall balls, 100 calories on assault bike, 100 pull ups, 100 push ups

Squat Clean Thruster 1RM, 21 Hang power cleans (135/95) 21 ring dips, 50 double unders, 15 power cleans (135/95) 15 ring dips, 75 double unders 9 squat cleans (135/95) 9 ring dips 100 double unders

Overhead Squat Dynamic Effort 8x2 85%. 3 RFT 600m run, 7 Bar Muscle Ups, 8 power snatch (135/95)