A:    
Every 1:15 sec. for 10 sets     
1 Squat Clean + 1 High Hang Squat Clean + 1 Jerk     
    
B:    
6xAMRAP 2 w/ 2min. Rest in between     
1)    
Buy in:     
8 Pull Ups    
16 Squats w/ Sandbag    
8 Pull ups     
    
Max Reps Shuttle Run w/sandbag (10m)    
    
2)    
Buy in:     
10 Wallballs     
8 Burpees     
10 Wallballs     
    
Max Cal on Bike    

GYMNASTICS

A:
Ring Muscle up: technical introduction 

B:
5 rounds for time:
- 1 wall walk complex (inverted burpee into 1/2 HS turn, wall walk into 1/2 HS turn) 
- 1 bar complex 
(1 PU, 1 CTB, 1 T2B)
- 1 core complex 
(3 lateral V-ups, 3 V-ups, 3 lateral V-ups, 3 superman rocks)

A:
AMRAP 35 
In Team of Three:

1) Max Cal Row 

2) 
50 Double Unders 
40 Deadlifts 
30 Hang Power Cleans 
20 Front Rack Reverse Lunges 

(always one person working on the rower and the other two working 
on the exercises. change as they want)

Level 1: 30/25kg
Level 2: 42.5/30kg
Level 3: 50/35kg         

OLYMPIC WEIGHTLIFTING

A:
High Hang Snatch 
5x3

B:
EMOM 12 
2 Snatch

C: 
Snatche Pull
5x4

A:    
6-6-6-6-6-6 Back Squats     
6 sets of 6-10 Strict T2B (Knee raises)    
Start a new round of both exercises every 2:30min.    
    
B:    
For Time:    
800m Run     
15 Thrusters    
600m Run     
12 Thrusters    
400m Run    
9 Thrusters    
200m Run     
6 Thrusters    
    
Level 1: 30/25kg    
Level 2: 42.5/30kg    
Level 3: 50/35kg