100 double unders
50 knees to elbows
400 m run
80 squats
40 push ups
400 m run
60 kettlebell swings 53/35
30 handstand push ups
400 m run

1 power snatch
2 overhead squats
3 power cleans
4 front squats

This is one complex, touch and go, one bar,  you may drop the bar after the overhead squats to regrip only
Work to a heavy set of this complex in ten minutes

Then....
50 wall balls

1 power snatch
2 overhead squats
3 power cleans
4 front squats

This is one complex, touch and go, one bar,  you may drop the bar after the overhead squats to regrip only
Work to a heavy set of this complex in ten minutes

Then....
50 wall balls 20/15
400 m run
40 wall balls
400 m run
30 wall balls
400 m run
20 wall balls
400 m run
10 wall balls

1 power snatch
2 overhead squats
3 power cleans
4 front squats

This is one complex, touch and go, one bar,  you may drop the bar after the overhead squats to regrip only
Work to a heavy set of this complex in ten minutes

Then....
50 wall balls 20/15
400 m run
40 wall balls
400 m run
30 wall balls
400 m run
20 wall balls
400 m run
10 wall balls

AMRAP 15 minutes
10 toes to bar
10 hang cleans 95/65
10 kb walking lunges 53/35 (use whatever grip works for you here)

The gym will be open at 6am and 5 pm on Wednesday.  No 8-10 class.

10 Deadlifts 225/185
50 double unders
8 deadlifts
40 double unders
6 deadlifts
30 double unders
4 deadlifts
20 double unders
2 deadlifts
10 double unders