10 DB Snatch
10 Sit UPs
100m run

20 DB Snatch
20 Sit UPs
200m Run

30 DB Snatch
30 Sit UPs
300m Run

40 DB Snatch
40 Sit UPs
400m Run

12 min time cap

5 x
2 ring dips
300m row/250m
4 pullups
5 front rack lunges

10-9-8-7-6-5-4-3-2-1
Power clean

20-18-6-14-1-2-10-8-6-4-2
Box Jumps

10 min

Power Snatch
T2B

in 10 minutes work your way up the ladder:1-10 and on the top of every 2 min 30 double unders

3 RFT

200m row
10 burpee pullups

Tabata squats and sit ups 10 cycles

Friday Fun...

2x

27 wallballs
7    hspu
27  calorie row
7    hspu

3 burpees for every time you break up wall balls...

3 RFT

300m ski
20 Goblet Squats 50/35
10 T2B

20 min AMRAP

5 pull ups
10 push ups
15 squats
20 DU

10 min AMRAP

5   shoulder to overhead
10 deadlifts
15 box jumps