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Main class: A) 3 x max dips/ring dips Rest 60s

B) For time: 50 KB swings 24/16kg Rest 3 minutes 50 burpees Rest 2 minutes 25 KB swings Rest 2 minutes 25 burpees

OLY: A) 5x3 Power Snatch, B) Medicine ball pop up and triple extension, just max height wall ball shots if can’t do 4x6 http://www.youtube.com/watch?v=ybAjiBIailE Wall Ball shots done one rep at a tim, 10sec rest between sets

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