3 Rep Max, 1 Rep max Deadlift Work on muscle up and progressions between sets. Then 15 Minute AMRAP – 3 Squat Clean & Jerk

Rest Day

3 x 7 Back Squat Accrue 50 Strict Chin Ups Between Sets Then 7 Rounds (20 Minute time cap) – 10 Step Lunges Per Leg

3 x 3 Full Snatch Mobilise Between Sets Then 3 Rounds – 75 Double Unders – 50 KB Swings @ 16/12kg – 25 Burpees

5 x 5 Push Press 5 x Max L-Sits Between Sets Then 13 Minute Partner AMRAP – 7 Handstand Push Ups – 10 Box Jumps

7 x 3 Front Squat Accrue 50 Ring Dips Between Sets Then – 12 Thrusters @ 115/75lbs – 12 Chin Ups – Shift The 160/140kg

Warm Up Stretch and Jog Then 20 Minute AMRAP – Partner Hill Sprints

1 Rep Max Squat Clean & Jerk Accrue 30 Muscle Ups between sets Then 21-15-9 – Power Cleans @135/95lbs – Toes to Bar – Burpees

Rest Day

10 – 3 – 1 Overhead Squat Work on Power Clean and Jerk between Sets Then Death by Clean & Jerk @ 135/95lbs Rest 5