4 x 200m Run – 1st 50m: Slow Jog – 2nd 50m: Moderate Run – 3rd 50m: Fast Run – 4th 50m: Sprint   **On

1 Rep Max Squat Clean And Jerk   Accrue 20 Muscle Ups Between Sets   Then   3 Rounds – 16 Thrusters @ 95/65lbs –

Rest Day

5 Rep Max Bench Press   Mobilise Between Sets   Then   11 Rounds (11 Minute Time Cap) – 9 Wall Balls – 7 Toes

3-3-2-2-1-1 Dead Lift   5 x 30sec Weighted Planks Between Sets   Then   3 Rounds (12 Minute Time Cap) – 15 Box Jumps @

5 x 3 Front Squat   5 x 8 DB Bench Rows Per Arm Between Sets   Then   For Time 3-6-9-12-15-12-9-6-3 – Back Squats

15 Minute AMRAP – 5 Handstand Push Ups – 10 Russian KB Swings @ 32/24kg – 25 Double Unders   Or Spend 30 Minutes Practicing

Morning Session   20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest   Or   Afternoon Session   Warm Up Including Cossack Stretch And

3-3-3-3-3 Hang Squat Snatch   Shoulder/Hip/Ankle Mobility Between Sets   Then   4 Rounds (16 Minute Time Cap) – 20 Power Snatches @ 75/55lbs –

Rest Day