Power + Strength + Thai Boxing

Dynamic Warm-up
Then:
5×5 Power Cleans
3×2 Power Cleans (Increase weight with each set. Working up to to near Max)
5×5 Military Press
3×5 Push Press
5×5 Pull-ups
5×10 L Chin-ups
3×20 Knee to Elbow to Windshield Wipers
Then:
Shadow Boxing with light feet movement on tyre
Then:
45 minutes of Thai Boxing Drills Covering one of the following drills:
15 Count Drill
1. Parry cross outside
2. Right elbow covers hook
3. Left elbow
4. Right elbow
5. Right knee
6. Left round kick
7. Right cross
8. Left hook
9. Right knee
10. Right round kick
11. Left foot jab
12. Evade the cross to left
13. Left hook
14. Right cross
15. Right round kick
Then:
17 Count Drill
1. Left Push Kick (against the cross)
2. Switch Kick
3. Cross
4. Hook
5. Right Knee (under the cross)
6. Left Elbow
7. Right Elbow
8. Right Knee (under the cross)
9. Right Kick
10. Hook
11. Cross
12. Switch Kick
13. Right Knee
14. Right Kick
15. Hook
16. Cross
17. SIX SKIP KNEES AND TWO RIGHT KICKS