Cleans (Hang/Power/Squat) – 10, 8, 6, 4, 3, 2, 1 Or Clean and Jerk – 5, 5, 3, 3, 2, 1, 1

For Time: 50 x KB Swings 50 x KB Clean and Jerk (25 each arm)

21-15-9 of: Thrusters – 30/15 SDHP – 30/15 Burpees Cash out: 10 tyre flips

Overhead Squat – 3 x 3 x 3 or OHS familiarisation Front Squat – 3 x 3 x 3 Back Squat – 3 x 3 x 3

4 Rounds for time: 10 x Pull Ups/Rows 15 x Push Ups 20 x Sit Ups 25 x Squats Rest exactly 3 mins between rounds

3 Rounds for time: 50 Squats 10 x Pull Ups/Rows 10 x Dips (tyre and/or rings) 10 x Hang Power Cleans – 50/30kg

30 x Ground to Overhead Anyway – 62.5/42.5kgs Or if dont have fullcleans – Hang Clean to shoulders then Push Press at approx 1/2 weight