5 x 5 Push Press   Practice Any Kipping Movement Or Shoulder Mobility Between Sets   Then   20 Minute AMRAP – 15 Push Jerks

7 x 3 Back Squat   Handstand Walk/Hold Practice Between Sets   Then   5 x 500m Row at 5 Minute Intervals   Start each

20 Minute AMRAP – Partner Hill Sprints

3 Rep Max, 1 Rep Max Power Snatch   Accrue 30 Strict Handstand Push Ups Between Sets   Then   12 Minute Partner AMRAP –

Rest Day

3 x 3 Squat Clean   Hip Mobility Between Sets   Then   15-12-9-6-3 – Squat Cleans @ 135/95lbs – Chin Ups – 10m Shuttle

Find 1 Rep Max Strict Press   Then 2 x Max Sets @ 60% of 1RM   5 x 60 Second Planks Between Sets  

10 Rep Max Back Squat   Kipping Chin Up Practice Between Sets   Then   30-25-20-15-10-5 (18 Minute Time Cap) – Wall Balls – Double

12 Minutes, Every Minute On The Minute – 1 Dead Lift @ 90% of 1 Rep Max   Then   1-2-3-4-4-3-2-1 – Burpee-Muscle Up **10

5 x Hill Sprints Sprint Up, Walk Down   Then, Straight Into   2 Rounds – 150m Swim/Wade – 150m Sand Run