For time: Run 400m 50 air squats Run 400m 50

For time: 35 push-ups w/ hand release 15 hang snatches,

Every 2 minutes for 20 minutes perform: 1 hang squat

Tabata: 8 rounds of Ring dips Box jumps, 24/20 Chest

5 rounds for time: 20 kb snatches, 53/35 50 double

15 min amrap: 10 split jerks, 155/105 (alternating) 20 knees

3 rounds for time: 15 deadlifts, 225/155 15 toes 2

Strength: Develop a 1rm snatch Then, (not for time) 35

For time: 30 burpee box jumps, 24/20 30 handstand push-ups