20 Minutes – Every Odd Minute: 3 x 1+1/4 Front Squats – Every Even Minute: 5 Strict Handstand Push Ups   Then   Every Minute

Rest Day

5 Rep Max Strict Press 3 Rep Max Push Press 1 Rep Max Push Jerk   3 x 8 Pistols Per Leg Between Sets  

3 x 3 Power Snatch   Mobilise Between Sets   Then   1 Round – 30 Snatches @ 95/65lbs – 1km Row – 30 Snatches

5 x 5 Back Squat   5 x 1 Minute 10ft/6ft Slosh Pipe Hold Overhead Between Sets   Then   5 Rounds (15 Minute Time

3 Rep Max Dead Lift   5 x Max L-Sits Between Sets   Then   1 Rep Max Hang Power Clean   Then   12

5 Rounds – 20 Burpees – 150m Swim/Wade – 150m Sand Sprint   **Rest 2 Minutes Between Rounds

3 Rep Max Overhead Squat (Including Long Set)   Mobilise Between Sets   Then   30 Minute Partner AMRAP – 3000m Row – 75 Overhead