Practice;
3 sets 1min rest between sets
Max rep strict ring dip
max rep rope/towel pullups (hands to chest)

Punishment;
21-15-9
DB thrusters 20/15kg
KB Swing 24/20kg
Pullups

Pain;
DL 5,5,5,3,2,2
Close grip High pulls 5,5,5,5,5

Practice;
3 Rounds for reps
max reps DB push press 20/15kg

Punishment;

AMRAP 12mins
10 Squat box jumps 24/20"
220m wheelbarrow 50/30kg

Pain;
Front Squat 5,5,5,3,3
Bench 5,5,5,3,3

Practice;
Tabata Hand release pushups

Punishment;
7 RFT
7 Deadlifts 140/85kg
7 KTE's
7 Pullups

Pain;

3 sets of Max pwr cleans in 30sec 75/50kg
rest 2mins
3 sets of max reps supine ring rows (weighted if more than 7reps)

Practice;

KTE's 3x unbroken max sets

Punishment;

Olympic Lifting Total
after warmup 3 attempts at

Snatch
Clean & Jerk

Pain;

5 RFT
30 DU's
15 Snatch 40/30 (or 60% whatever is less)

Rest Day;