Run 400m

2 Rounds

9 Deadlift (225/145)

11 KB Goblet squats (70/44)

9 Box jumps (24/20)

11 KB Swings (70/44)

Walking lunge 25m/Run 300m

2 Rounds

11 Deadlift

9 KB Goblet squats (70/44)

11 Box jumps

9 KB Swings (70/44)

Run 400m

Skill: Back squat 5/5/5/5/5

Block Strength

Three sets, not for time, of:
Tempo Muscle-Ups x 4-7 reps
(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)
Unbroken Double-Unders x 50 reps
(set your goal number and establish a good consistent rhythm to keep unbroken each set)
L-Sit x 40-50 seconds
(accumulate time if necessary)

Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%