Rest Day

5 Sets x Max Reps DB Thrusters (Increase Weight Each Round If Possible)   10-10-10-10-10 Bent Over Barbell Rows Between Sets   Then   20

5 Rounds (Not Timed) – 40m Backward Sled Drag (Increasing Weight) – 12 Toes To Bar – 50 Double Unders   Then   For Time,

7-7-5-5-3-3 Dead Lift   Accrue 30 Muscle Ups Between Sets   Then   7 Rounds – 8 Power Cleans @ 135/95lbs – 9 Box Jumps

7-7-5-5-3-3 Back Squat   5 x 10 Kipping Handstand Push Ups Between Sets   Then   15 Minute AMRAP – 10m Overhead Walking Lunge @

20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest

5-3-1 Overhead Squat   5 x 20 Hollow Rocks Between Sets   Then   7 Minute AMRAP – 3,5,7,9,11,13…etc Power Snatches @ 75/55lbs – 5

Rest Day

5-5-3-3-1-1 Push Jerk   5 x 15/12 Cals Air Bike Between Sets   Then   12 Minute AMRAP – 12 DB Push Presses @ 2

5 x 3 Back Squat   5 x 15 Strict Ring Dips Between Sets   Then   10,9,8,7,6,5,4,3,2,1 – Squat Cleans @ 135/95lbs – Toes