Dynamik warm up

Klokov Complex (clean deadlift + clean + paused front squat + push-press + split jerk w. pause in the bottom of the dip).
1.1 Establish a daily max in the complex.
1.2 Drop down to 80% and do three additional sets.

Metcon

For Time
80 Air Squats
40 Kettlebell Swings 24/16kg
20 Pull-Ups
64 Air Squats
32 Kettlebell Swings 24/16kg
16 Pull-Ups
50 Air Squats
25 Kettlebell Swings 24/16kg
12 Pull-Ups
32 Air Squats
16 Kettlebell Swings 24/16kg
8 Pull-Ups
16 Air Squats
8 Kettlebell Swings 24/16kg
4 Pull-Ups
8 Air Squats
4 Kettlebell Swings 24/16kg
2 Pull-Ups

Peace CJ