50 Wall Ball 20/14

50 Chest 2 Bar Pull ups- Novice 30 reps

50 Pistol Squats (25 each side)

50 One Arm Dumbbell Snatch 50/30 ( To the floor every Rep)

Front Squat 3×2

2 rounds for time:

10 Snatch (squat)- 95/65

400m run

10 Clean & Jerk (squat) same weight

200m run

10 deadlift – same weight

Mobility-SMR

21-18-15-12-9-6-3

Overhead Squat 65/45

Ring Dips

KB Swings 53/36

Back Squat 5×2

For Time:

50 Burpees AFAP

Rest 2min

100 Steps of walking lunges

1 Mile Run

“Mary”

20 Min AMRAP

5 HSPU

10 Pistol Squats

15 Pull Ups

“New athletes” 12min AMRAP

Bench Press 5×2

4min AMRAP

10 Strict Press 95/65

30 Double Unders

Rest 2min

4min AMRAP

10 Push Press 135/95

30 Double Unders

Rest 2-5min

800m Run TT