Rest Day

10 Minute Volume Muscle Up Piece Then 10 Minutes to find 15 Rep Max Overhead Squat Then 5 Rounds – 10 Wall Balls – 5

5 x 3 Front Squat Accrue 30 Strict Chin Ups Between Sets Then 2 Rounds x – 25 Back Squats @155/105lbs – 25 Chin Ups

Clock will run for 20 Minutes – Deadlift on the Even Minutes – Strict HSPU on the odd Minutes Sets of 1, 3 or 5

5 x 3 Strict Press 5 x 15 Toes To Bar between Sets Then 3 Rounds – 15 Burpees – 20 Push Press @75/55lbs –

20 Minute AMRAP Partner Hill Sprints

3 x 3 Full Snatch Then 2012 Battle of the Bluff Event 5 (Final) 15 Minute AMRAP – 35 Thrusters @ 95/65lbs – 30 Chin

Rest Day

3 Rounds x – 15 KB Swings (Ascending weights) – 30 Double Unders Then 3 x 3 Power Clean Then “Kelly” – 5 Rounds for

5 x 5 Push Press 5 x Max L-Sits between Sets Then “Ryan” – 5 Rounds for time – 7 Muscle Ups – 21 Burpees