8-8-8-8 2 x DB Front Squat   5 x 20sec Weighted Planks Between Sets   Then   3 Rounds (8 Minute Time Cap) – 300m

– 1000m Slow Jog – 100m Walk – 100m Moderate-Fast Run   **Rest 1 Minute   – 900m Slow Jog – 100m Walk – 200m

20 Minutes To Work To A Heavy Squat Snatch   Then   5 Minute AMRAP – Squat Snatches @ 135/95lbs   Then   In Partners,

Rest Day

10-10-10 Dead Lift   5 x 10 Weighted Sit Ups Between Sets   Then   12 Minute AMRAP – 3 Power Cleans @ 185/125lbs –

5 Rounds (Not Timed) – 40m Dog Sled (20m Forward, 20m Backward) – 300m Ski Erg – 20m DB Front Rack Walking Lunge   Then

2-2-2-2-2-2 Back Squat   5 x 12 Chest To Bar Chin Ups Between Sets   Then   For Time – 50 Wall Balls – 50

5 x 3 Push Jerk   8-8-8-8-8 Bent Over Barbell Rows Between Sets   Then   3 Rounds – 21 Push Presses @ 95/65lbs –

Rest Day

3-3-3-3 Dead Lift   5 x 12 Ring Rows Between Sets   Then   6 Minutes – 30 Burpees – 30 KB Swings @ 24/16kg