CF:A) Muscle ups/Chin-ups 3 x 5 ss Box jumps 3 x 5 Rest 60s

B) Front Squat 3 x 5 Rest 90s

C) 2 rounds of 2 minutes at each station: Max calories on rower DB hang cleans 20/15kg

OLY: A) 1 Clean, stand it up then clean grip RDL to below the knee (hamms loaded) hold for 3sec then lower the bar to the floor slowly with back angle maintained and back perfect! Hold just off the floor (1 inch) for 3sec 5x2

B) Push Jerks 4x2