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A)

• Panche Holds 4 x 10's holds ( Any scale)     View link for DEMO: http://www.youtube.com/user/CFGymnasticIndex/videos?query=planche
• 6 x (10 Push ups + 15's chest facing wall handstand hold)

B) ' Power Snatch and clean start below the knees'

• 4 x 4 Hand Power Snatch @ 75%-85% of 1RM Power Snatch ( Starting
• 4 x 4  Hang power clean @ 75%-85% Of 1 RM Power clean

C) For time:

8 min AMRAP

• 3 Rope climbs
• 6 Back Squats @ 75% of 1RM
• 50 Double unders