KB Swings 70/44

Box jumps 24/20

Skill: 7 sets High hang snatch+Full snatch +2 Front squat (Build to a heavy set)

Block Strength 

Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 6-12 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
Minute 3 – Unbroken Double-Unders x 40 reps

Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.

Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets

Endurance: 5 Rounds Run 600m walk 200m