Skill:

Turkish Get Ups

Accumulate 10 reps per side.

Workout:

3 rounds for time:

90 Double Unders

30 Burpees

30 Kettlebell Swings, 70/53

Partner Workout:

20 rounds for time, alternating with a partner:

3 Snatches, 185/125lbs

3 Muscle Ups

Strength:

Tempo Front Squat

Build to a heavy single.

10 seconds down, 10 second pause at the bottom.

Workout:

3 rounds for time:

800m Run

50 Medicine Ball Cleans, 20lb/10′, 14lb/9′

Strength:

Dumbell Split Snatch

Build to a heavy single.

Workout:

Complete as many rounds as possible in 18 mins of:

Bike, 1km

Handstand Walk, 100ft

Workout A:

Complete as many rounds as possible in 12 mins of:

5 Power Cleans, 155/105lbs

10 Chest-to-Bar Pullups

15 Wallballs, 20lb/10′, 14lb/9′

Rest 5 minutes

Workout B:

Complete as many rounds as possible in 12 mins of:

5 Power Snatches, 155/105lbs

5 Overhead Squats, 155/105lbs

5 Bar Muscle Ups

Strength:

Every 3 mins for 15 mins:

7 Bench Press, pick load

Workout:

5 rounds for time:

400m Run

20 Handstand Pushups

Workout

Every minute for 12 minutes, alternate between:

60 Double Unders

20 cal Row

Strength:

Clean & Jerk

Build to a heavy single.