Met-con - 3 rounds
1000m Run
100 Double unders
50 KB SDHP 24/16kg

Skill - 75 TTB

Met-con - Open WOD
10 min AMRAP
5 STOH 52/34
10 Deadlifts
15 Box jumps

Oly - Hang snatch
7 x 1 - Form focused

Strength - Front Squat
1 RM

Met-con - ON going AMRAP

4 min AMRAP
15 thrusters
15 CTB
Repeat every 4 mins, if you fail to finish 3 rounds your out


Skill - 3 x ME HSPU

Strength - Find a 1RM deadlift in 15 mins

Oly - Snatch

1 x Power Snatch + snatch Balance

focus - pull from floor
bar path
catch position

Squat range

Met-con - For time
1000m Row

this should be an all out effort

Strength - 1RM Push press

Midline - tabata
flutters

Matt Chan doing a KB SDHP

Met-con - For time
100 thrusters 35/25
100 SDHP 35/25

Skill - 3 x ME CTB
2 x ME Kipping pull ups
1 x Strict pull ups

Met-con - 10min AMRAP 
30 double-unders
power snatches, 15 reps

Oly - 20RM Jerk 

Strength - Back Squat 

find a 1RM