(Box) back squats

5 x 5 

sit to 20 inch box or bench ( depending how tall)

sit to box and take weight through box then stand

into between sets

x 8 each arm DB rows 

every 3 minutes start a round of

10 burpees box jumps

5 x power snatch 60/40kg

10 x CTB pull ups

x3 rounds

rest 2 mins THEN

every 3 minutes start a round of

10 get ups

3 squat snatch 60/40kg

5 bar muscle ups

scales 1 = weight on snatch/pullups/ring rows

scale 2 = OHS +

CTB/ Pull ups/ banded strict pullups x 10 

x 3 rounds