Warm up movements: Handstand work – do HSPU on the wall or on a box – make a triangle with your arms and head. no kipping – 4 x 3 Strength: Snatch – squat snatch – 4 x 3 work up to 90% of max

Metcon (AMRAP – Rounds and Reps)

8 min Amrap
12 KB Swings (2/1.5)
12 Box Jumps (30/24)

Rest 4 mins
Metcon (AMRAP – Rounds and Reps)

8 min Amrap
12 Chest to Bar
12 Burpees

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