5-5-5 Back Squat   5 x 15 Strict Ring Dips Between Sets   Then   For Time – 20 Back Squats @ 225/155lbs – 100

3-3-3 Power Clean   5 x 1 Minute Planks Between Sets   Then   4 Rounds Of 3 Minutes – 500/450m Row – Max Reps

Rest Day

7-7-7-7-7 Bench Press   5 x 1 Minute Squat Holds Between Sets   Then   Starting @ 0:00 On A Running Clock   4 Rounds

Rest Day

4-4-3-3-2-2 Overhead Squat   5 x 6 Muscle Ups Or 5 x 12 Toes To Bar Between Sets   Then   20 Minute Partner AMRAP

3-3-2-2-1-1 Power Clean   5 x 300m Ski Erg Between Sets   Then   10 Rounds (18 Minute Time Cap) – 5 Dead Lifts @

5 x 5 Strict Press   5 x 50 Double Unders Between Sets   Then   12 Minute AMRAP – 30 Wall Balls – 30

5 Rep Max Back Squat   5 x 30sec Weighted Planks Between Sets   Then   20 Minute AMRAP, In Teams Of 4 – 1km

Rest Day