All Levels 

A) 4 sets of:

A1 Landmine Lunges x12 each leg

A2 20m heavy plate carry (2arm)

B) 10 rounds for time, rest 30 sek after each round

2/3 Burpees

3/5 Box jumps

6/10 WBS

17.30 Gymnastics A. Skill: Cartwheel, single arm cartwheel and ariels Cartwheel Single arm cartwheel Ariel with hands down (increase air time) Ariel B. 3 Sets of: B1. 1:00min HS Hold(Chest-facing-wall) B2. 1:00min Plank B3. 1:00min Active Hang 18.30 Weightlifting A. Snatch w. three-second pause in the start-, bottom- and top position. A.1 Establish a daily max in singles. A.2 Drop down 85% of the heaviest single that day and do as many reps as possible in ten minutes. B. Snatch pulls. B.1 Do five sets of three reps on 110% of the heaviest single you hit. Thee second pause in the starting position of every rep. B.2 Drop down to 70% and do twenty reps unbroken but not as TNG. No requirements for pauses in any positions in this set. C. Snatch deadlifts – Ilya Ilin style! These are not just regular deadlifts with a wide grip. On the contrary, you move the bar slowly from the ground and then stop with your legs still bent and upper body over the bar. You hold this position for three long second with the bar glued to the thighs. C.1 Drop down to 50% of the heaviest single and do five sets of five reps of snatch deadlifts.