Complete 3 RNDs Of:
3 Clean and Jerks, 67% 1RM
2 Clean and Jerks, 74% 1RM
1 Clean and Jerk, 80% 1RM

For time:
100 Double Unders
33 Wall Balls, 14/20
33 Pull-ups
100 Double Unders
33 Wall Balls
22 Chest-to-bar Pull-ups
100 Double Unders
33 Wall Balls
11 Bar Muscle-ups

Weightlifting
Squat Snatch
3x3 @65%
3x2 @70%
3x1 @75%

8 rounds for time of:
12 GHD Sit-ups or Ab Mat Situps
6 Alternating Dumbbell Power Snatches 45/60
3 Strict HSPUs

5 rounds, each round for time, of:
400 M Row
10 Bench Press, bodyweight
5 Burpee Box Get Overs, 44/48 in
Rest 1 min between each round

Strength
Push Jerk 3-3-3-3-3-3
60%-70% 1 RM

Every 1 min for 40 mins, alternating between:
Min 1 - 5 Sandbag Cleans, 75/100
Min 2 - 11 Bike Calories
Min 3 - 1-2 Rope Climbs
Min 4 - 12 Row Calories

Strength
Back Squat 1x3 at 60% 1RM
Back Squat 1x3 at 60% 1RM
Back Squat 1x2 at 65% 1RM
Back Squat 1x2 at 65% 1RM

10 rounds for time of:
3 Ring Muscle-ups
3L/3R Single Arm Kettlebell Hang Snatches, 36/53
9 Kettlebell Goblet Squats, 35/53

 '215 Innocent Children'
For Time
215 Double-Unders
21 Handstand Push-Ups
5 Clean-and-Jerks 95/135
21 Burpees
5 Clean-and-Jerks
21 Box Jumps 20/24
5 Clean-and-Jerks 
21 Kettlebell Swings 35/53
5 Clean-and-Jerks 
21 Lunges
5 Clean-and-Jerks 
21 Pull-Ups
5 Clean-and-Jerks 
21 Medicine Ball Squat Cleans 
5 Clean-and-Jerks
21 Toes-to-Bars
5 Clean-and-Jerks
1,996 meter Row

OPEN GYM DAY