Front squat unto a heavy single for the day

then 5 x 1@90%
*After each set do 30 jumping lunges*

Tabata Sit Ups

1Minuto Rest

Tabata Push Ups

AMRAP 7

3 Clusters@50/30

3 t2b

6 + 6

9 + 9 etc

Shoulder Press + Push Press + Push Jerk

1+2+3

Build to heavy set

20′ AMRAP

7 Hang Power Clean (40/30)

11 Wall Ball

15 Sit Ups

Practice for 20 minutes:

D.U.

Handstand

5 RFT

6 Box Jumps

6 Hang Squat Cleans (40/30)

9 Pull Ups

9 Shoulder to Overhead (40/30)

Run 5 Km

Push jerk

3-3-3-3-3

13′ AMRAP

5 single arm DB power snatch per arm

5 Burpees

10 T2B