5 x 5 Back Squat   5 x 15 Ring Dips Between Sets   Then   3 Rounds – 1 Minute: 20m Dog Sled @

3 x 10 Strict Press   5 x 15 Kipping Chin Ups Between Sets   Then   4 Rounds x 3 Minutes – 20 Shoulder

7 Rounds – 1st Minute: 15 Russian KB Swings – 2nd Minute: 50 Double Unders   Then   For Time – 10 Dead Lifts @

6 Rounds – 1st Minute: 10 Front Squats – 2nd Minute: 6 Strict Handstand Push Ups   Then   5 Rounds – 1 Minute: Wall

Rest Day

Rest Day

5 Rep Max, 3 Rep Max And 1 Rep Max Thruster   5 x 1 Minute Planks Between Sets   Then   For Time –

3 x 3 Dead Lift   5 x 20m Weighted Overhead Walk Between Sets (Barbell/Weight Plate)   Then   5 x 500m Row @ 0,5,10,15

7 Rounds – 1st Minute: 3 Back Squats – 2nd Minute: 8 Toes To Bar   Then   15 Minutes To Find 3 Rep Max