Complete 3 rounds NFT (not for time) of:
10 KBS with 1s hold OH
6 Pull-ups (strict C2B for Adv or work on sub 2-3 eccentrics per round)
Rest long enough to increase KB load as able each round.
Clean: 15 min to heavy double (If you power clean it, then front squat each rep before dropping from the top)
Complete 5 rounds of:
30s KBS (NTE 2/1.5 pd)
30s Wall ball (If feeling good challenge yourself to heavier loads or higher targets than you may normally use NTE 30/20lbs to 10′)
Choice of run, row or air dyne:
4x 30s @ 90%, 30s 50% effort
Post best clean x 2, total reps with KB & WB loads.