6 x 100m Sprints   **Increase effort with each sprint following @ 75%, 80%, 85%, 90%, 95% and 100%.   Then   2 Rounds  

5 x 5 Push Press   5 x 12 Kipping Chin Ups Between Sets   Then   For Time – 20 Handstand Push Ups –

Rest Day

Every Minute On The Minute For 10 Minutes – 2 Front Squats (mins 1-5), Then – 1 Front Squat (mins 6-10)   Then   For

5-5-3-3-1-1 Bench Press   Accrue 30 Strict Chin Ups Between Sets   Then   For Time – 800m Run – 21 Ring Dips – 21

3 Rep Max Dead Lift   3 x 300m Ski Erg Between Sets   Then   15 Minutes To Find 1 Rep Max Power Clean

3 x 7 Back Squat   Mobility And Workout Prep Between Sets   Then   For Time – 20/16 Cals Air Bike – 30 Wall

3 Rounds – 800m Slow Jog – 800m Moderate Run – 100m Walk – 250m Fast Run – 50m Sprint   **Rest 4 Minutes Between

Every 90sec For 10 Rounds Perform 1 Of The Complex: – 1 Snatch Grip Dead Lift – 1 Hang Power Snatch – 1 Overhead Squat

Rest Day