A:
6-6-6-6-6-6 Front Squats 
6 sets of 12 Plate Turkis Sit ups 
Start a new round of both exercises every 2:30min.

B: 
AMRAP 10 
10 Thrusters 
5 Burpee Box Jump Over

Level 1: 30/20kg
Level 2: 40/25kg
Level 3: 45/30kg

ADVANCED CLASS

A:
Jerk balance
High hang Clean
Clean and Jerk 

B:
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min

A:
6-6-6-6-6-6 Deadlift 
6 sets of 12 Incline DB Row on Bench
Start a new round of both exercises every 2:30min.

B:
For Time:
21-15-9-15-21
American KB Swings 
Medball Sit Ups 
50 Double unders 

Level 1: 16/8kg
Level 2: 20/12kg 
Level 3: 24/16kg

A:
Every 1 min. for 12 Sets 
1 Snatch Pull + 1 Snatch 
Start a new round of both exercises every 2:30min.

B:
4 x AMRAP 3 w/ 90sec. Rest 
1)
6 Pull Ups 
8 Double KB Front Squats 
2)
6 Push ups 
8 Double KB Cleans

Level 1: 16/8kg
Level 2: 20/12kg 
Level 3: 24/16kg  

STRENGTH

A:
Sumo Deadlift
6x4 Work up to a heavy set of 4
Try to add more weight than last week

B:
3-4 rounds 
6 Chin Ups
10/10 Single Leg DL in Posted Position 
15/15 Tricep Kick Backs 
15 DB Side Raises