Wednesday 5th August

1) Every min on the min for 10mins..
 1 x Hang Squat Clean + 1 x Front Squat + 1 x Jerk

 2) 2 Rounds:
 15 x Dumbbell hang squat clean thruster 25/15kg
 20 x Alternating Dumbbell step ups 25/15kg on 24/20inch
 30 x Box jumps 24/20inch

 3) Work 5 sets:
10-20 sec L-Sit hold
30-60 sec Superman hold

Extra:
Spend 15 minutes working on Muscle Up progressions
OR 4 minutes max rep Ring muscle ups