Warmup

2X: 60 Jumping Jacks, 10 Squats, 8 inchworm pushups, 10 Push Ball, 15 KB Swing

Advanced

Back Squat: After warmup, 4X3 Straight Sets @ 7-8 RPE
OH Press: After warmup, 4X3 Straight Sets @ 7-8 RPE
117 Double Unders for time

Intermediate

Back Squat: After warmup, 4X3 Straight Sets @ 7-8 RPE
OH Press: After warmup, 4X3 Straight Sets @ 7-8 RPE
117 Double Unders for time

Barbell Club

Power Snatch - 70% x 3 x 5
Snatch High-Pull - 70% (of sn) x 3 x 5
Snatch Push Press + Overhead Squat - 70% (of sn or ohs) x 5+1 x 5

WIthout rest:
500 m row
5 pull-ups
400 m row
10 pull-ups
300 m row
15 pull-ups
200 m row
20 pull-ups

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