6 Hang cleans 185/115

9 Burpee box jump overs 24/20

Run 200m

Core Tabata: 3 rounds Russian twists/Plank push-ups/T2P/Supermans

Endurance: Run 400m rest 1min Sprint 100m rest 1min (3 rounds)

50 Back squat 135/95

20 Pull-ups

30 Shoulder to overhead 135/95

50 Front squat 85/65

20 Pull-ups

30 Shoulder to overhead 85/65

50 OHS 65/45

20 Pull-ups

30 Shoulder to overhead 65/45

Skill: 4/4/4/4 OHS

Rings dips (adv muscle-ups)

Wall walks (adv deficit hspu)

Double unders

Sit-ups

Bear crawls

Front rack hold

Block Strength: goat oly lift 3/3/3/3/3