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A. 2 rounds not for time of: 50 double unders 30 second l sits B. For time: Row 1000m 30 kettle bell swings @55/35 20 double unders 10 toes to bar 50 air squats 40 push-ups 30 kettle bell swing 20 double unders 10 toes to bar

A. 6 sets of 6 power hang snatches. Work up in weight, but focus on hip speed. B. 30 squat cleans for time @135/95 C. 6 sets of 3 push presses Rest 3 mins between sets

A. 3 rounds not for time of: 5 muscle ups 10m handstand walking B. 3 rounds for time of: Run 400m 20 box jumps 30 double unders C. Mobilize

A. 3 rounds not for time of: 5 wall climbs 30 second l sit 10 toes to bar B. 3 rounds for time of: 10 power snatches @95/65 15 overhead squats 20 burpees over the bar C. Row 2k

A. Squats 5 sets of 8-10 reps. Build as you go. 2-3 mins between sets B. deadlifts 4 sets of 5 reps. Build as you go. C. 3 rounds for time of: Row 600m 20 deadlifts @135/95 10 pistol squats