A) skill - kipping/butterfly pull ups

B) 20 min AMRAP

20 pull ups

40 Double under

20 Wall balls

400m run

20 KB swings @24/16

C) Weighted plank holds

A) In 12 min find a heavy single - hang power clean and jerk.

B) In pairs (you go I go) 25 min time cap

4 rounds for time of;

10 box over jumps

10 burpee plate jump

15 plate GTOH

20 Over head plate lunges 

15 plate GTOH

10 burpee plate jump

10 box over jumps

Plate at 20/15

Each p...

A) 6 x 3 back squat (2 sec pause on the first rep - all sets as heavy as possible).

B) for time

21 - 15 - 9

HSPU

Ring dips 

HR Press ups

C) 3 x 20 hollow rocks