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Strength.

15min work up to heavy 5 rep deadlift.

Conditioning.

4 rounds for time

10 power clean 42.5/30kg

10 front frack lunges 42.5/30kg

10 pull up

Skill. Pick 1-2 skills to work on.

Conditioning.

6min amrap

10 toes to bar

10 box jump 24/20

2min rest

6min amrap

15 kettlebell swingsv24/16kg

30 double unders

Strength.

Push press 3,3,3,3,3,3

Conditioning.

10min amrap

5 push press @ 75% of 3 rep

30 air squat

200m run

Skill.

12min working on:

3 position snatch (hip,hang,floor)

Conditioning.

9min amrap

5 hang power snatch 50/35kg

7 bar muscle up

9 burpee box jump 24/20

Strength.

Retest 1rm Front squat.

Conditioning.

25-20-15-10 thrusters 42.5/30kg

50-40-30-20 double unders

Conditioning.

3 rds for reps of

60 sec burpee

60 sec kettlebell swing 24/16kg

60 sec box jump 24/20

60 sec thruster 35/20kg

60 sec chest to bar

60 sec rest

Skill. Heavy 3 rep hang power clean.

Conditioning.

3 rounds of DT

12 deadlift 70/50kg

9 hang power clean

6 push jerk

Skill.

12min working on Overhead squat.

Conditioning.

3 rounds for time

15 goblet squat 24/16kg

12 handstand push up

9 burpee

Strength. Deload.

Back squat 5 x 3 @ 60%

Conditioning.

8min amrap

400m run

21 kettlebell swings 24/16kg

12 pull up

Strength.

12min work up to a heavy single strict press.

Conditioning.

3 rounds for time

5 wall walks

10 push jerk 70/50kg

30 double unders