12 Minutes EMOTM – 2 Squat Cleans (Heavy) Then – 50 Wall Ball 20/14lbs – 40 Double Unders – 30 Chin Ups – 20 Power

Rest Day

5 x 3 Floor Press or Bench Press 5 x Max Chest To Bar Chin Ups between sets Then 20 Minute AMRAP – 90 Second

3 x 3 Deadlift 5 x Max Strict Ring Dips between Sets Then 10 Minutes to find 3 Rep Max Power Clean Then 4 x

1 Rep Max Front Squat Then 2 x Max sets of Front Squat @70% of your 1 Rep Max 5 x Max L-Sits between Sets

5-5-5 Strict Press 5-5-5 Push Press 5-5-5 Push Jerk Try to increase the weight throughout each set. Accrue 30 Strict Chin Ups between sets Then

Warm Up jog and hip mobility Then 20 Minute AMRAP – Partner Hill Sprints

5 Rep Max Back Squat Then 1 Rep Max Back Squat 5 x Max Strict Handstand Push Ups between sets Then 15 Minute AMRAP –

Rest Day

3 x 3 Power Snatch 3 x 90 Second Plank between sets. Then “Randy” – 75 Power Snatch @ 75/55lbs Then 10 Minute Muscle Up