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) 5 rounds for time of: 12 pullups 21 goblet squats 24/16kg

OLY: A) Snatch 5x2 after set you have to do a preload hold for 20sec with a perfect back, good scap retraction and lumbar maintained then 4 CMJ’s

B) 5x3 Wide grip RDL’s