A:
3 Rounds:
8/8 Single arm half kneeling kettlebell bottom up press
60s Rest
45s/45s Side plank Hold
60s Rest
8 Bent over barbell row @ 2111
60s Rest

B:
32 Sets (20s on/10s off):
1: Double Unders
2: Box Jumps
3: GHD Sit-ups
4: DB Push & Pull


OLYMPIC LIFTING:
A:
4x Every 3 min
5x Squat clean

B:
7x Every 3 min
2x Snatch deadlift
2x Low hang power snatch
2x High hang squat snatch
2x Overhead squat