Rest Day

3 Rep Max Thruster Then 1 Rep Max Squat Clean 5 x Max L-Sits “Squat Grace” 30 Squat Clean & Jerk @ 135/95lbs Rest 3

With a Continuous clock for 20 Minutes Perform: 10 x 2 Deadlifts on Odd Minutes (Heavy) 10 x 6 Kipping HSPU on Even Minutes (Kipping)

3 x 3 Power Clean 5 x 8 Push Press “Whitman” – 7 Rounds – 15 KB Swings 24/16kg – 15 Power Cleans 95/65lbs –

12 Rep Max Back Squat Accrue 30 Strict Chin Ups & 30 Strict Ring Dips between sets. 4 Minutes Max Thrusters @95/65lbs 3 Minutes Max

In partners 20 minutes to perform as many 400’s as possible. One partner runs while the other partner rests. Then In partners, 10 Minutes to

5 x 5 Floor Press 5 x Max L-Sit between sets Then 10,9,8,7,6,5,4,3,2,1 – Front Squats @135/95lbs – Burpees – Chin Ups ** Rest 1

Rest Day