Strength
1 Hang Power Snatch, 1 Hang Squat Snatch (moderate)
Every 30 sec for 5 min

WOD
4 rounds;
ME Ring Dips (scale to box dips)
ME Front Squat 60/40
rest 2 mins between rounds

Strength
5 Sets
1 Squat Clean, 1 Hang Squat Clean, 1 Front Squat (Heavy)
(if you know your 3RM squat clean weight, use it or heavier)

WOD
8min AMRAP
5 Squat Cleans 45/30
25 Double Under
7 Push Press

Skill
5×5 Kipping swing (dish arch on bar)
4 x Max Strict Pull Ups
scale to negatives with a 3 sec eccentric phase

Skill
Turkish Get Up

WOD
3 Rounds
600m Run
30 Turkish Get Ups (choose you own weight)

Skill
Banded Bar Muscle up or Chest to Bar

Skills/ Strength
Power Cleans
1,1,1,1,1,1,1

Pendlay Rows
12,12,12

WOD
20-10 reps
Power Snatch 50/35kg
Chest to Bar

Skill
10 min practise
Hand stand hold/kick up to handstand
Skin the cat to L-Sit

WOD
4 rounds
10 front squats 45/30
10 burpees
10 V-ups

Finisher
Back squat
2x ME @ body weight (scale to a moderate weight)