3 Rep Max Overhead Squat (Incl. long set) Accrue 30 Muscle Ups Between Sets Then “Nancy” 5 Rounds – 400m Run – 15 Overhead Squats

Rest Day

3 x 3 Deadlift Practice Double Unders / Triple Unders and mobilise between sets. Then 50-40-30-20-10 – Double Unders – Ab Mat Sit ups **

3 Rep Max Squat Clean (Touch and Go) Accrue 50 Ring Dips between sets Then 10 Minutes to find 1 Rep Max Hang Power Snatch

3 x 3 Push Jerk 3 Rep Max Weighted Chin Up between sets Then 10 Minutes to find 1 Rep Max Power Clean Then 10

5 x 5 Back Squat 5 x 60 Second HS Hold between sets Then 10-8-6-4-2 – Back Squat @185/115lbs – Burpees – Wall Balls Then

2 x 800m Run Then 2 x 400m Run Then 8 x 50m Sprint Rest as required between efforts.

5 x 15 Chest to Bar Chin Ups 5 x 8 Pistols each leg Then 3 Rounds – 50 KB Swings 16/12kg – 50 Air

Rest Day

7 x 3 Strict Press 4 x 90 Second Plank holds between sets Then 10 Minutes to find your 1 Rep Max Deadlift Then –