Warm Up: Tabata Banded Glute Bridges   1 Rep Max Back Squat   5 x Max Ring Dips Between Sets   Then   15 Minute

12 Minutes, Every Minute On The Minute – 3 Strict Press   Straight Into   8 Minutes, Every Minute On The Minute – 3 Push

3 x 3 Dead Lift   Accrue 30 Strict Chin Ups Between Sets   Then   2 Rounds x 6 Minutes 15-12-9-6-3 – Overhead Squats

– 1600m Run   Rest 3 Minutes   – 1200m Run   Rest 2 Minutes   – 800m Run   Rest 1 Minute   –

10 x 3 Back Squat @ 85% Of 1RM +30/20lbs   Then   8 Minute AMRAP – 8 Bar Facing Burpees – 8 Power Snatches

Rest Day

Choose 3 Skills/Weaknesses To Work On For 40 Minutes   Then   3 Rounds x 4 Minutes – 30/24 Cal Row – 30m Overhead Barbell

7 x 5 Back Squat @ 80% Of 1RM +30/20lbs   3 Rep Max Strict Deficit Handstand Push Up Between Sets   Then   1

3-3-3-3-3-3-3 Push Jerk   5 x 10 Bent Over Barbell Rows Between Sets   Then   15 Minute AMRAP – 300m Row – 12 Ring