Each pair of exercise is to be performed as a super-set, 3 sets of 10 reps

Bench press /hammer curl

ring row/ supine tricep extension

shoulder press/ sit-up X2

run 800m

30 box overs

3 rounds

2 power cleans + 1 jerk Every Minute on the Minute for 7 minutes

then

3 power cleans 95/135

6 push-ups

9 sit-ups

As many rounds as possible in 3 minutes

rest one minute

5 rounds

Back squat 3-3-3-3

Then

row 21 calories

21 thrusters

row 15 calories

15 thrusters

row 9 calories

9 thrusters

Open Gym

L-sit and Handstand practice

–

Partner workout

row 500m

20 V-ups

20 one arm DB row

8 rounds

10 snatches 95/65

12 burpee over the bar

3 rounds

rest 3 minutes

10 bar muscle-ups (scale pull-ups)

12 burpee over the bar

3 rounds

12 minute cap

A.
DB front squat 6-6-6
B.
wall ball
SDHP
double-unders
rest
one minute at each station 4 times through
do not score double-unders but give an honest attempt on filling the minute with them.

run 400m
15 bench press (.75BW / .50BW)
5 rounds

5 deadlifts 225/135
10 pull-ups
20 sit-ups
5 rounds