CF:A) Handstand push-ups 3 x 5 ss Nordic hamstring curls 3 x 5 Rest 60s

B) Power cleans 3 x 5 Rest 90s

C) Row 2km 50 box jump overs 24/20" 50 burpees 30 pullups 30 DB walking lunges 15/10kg

OLY: A) 5x2 Clean and Jerk

B) 5x4 Medball Viking throws outside (from the floor, good lifting back angle, throw the ball as high as you can with massive extension jumping off the floor, ball should go straight up, no leaning back and preload just as you would a bar on set up),