Rest Day

5 Rounds – 1st Minute: 3 Muscle Snatches – 2nd Minute: 5 Strict Handstand Push Ups   Then   21-15-9 – Dead Lifts @ 225/155lbs

5 Rounds (Not Timed) – 8 Bent Over Barbell Rows – 16 Pistols (Alt. Legs) – Accrue 30sec L-sit   Then   4-6 Sprint Rounds

5-5-3-3-1-1 Push Press   Overhead Mobility Between Sets   Then   For Time – 1000/900m Row – 50 DB Snatches @ 22.5/15kg – 20 Box

1 Rep Max Back Squat   Accrue 40 Strict Chin Ups Between Sets   Then   10,9,8,7,6,5,4,3,2,1 (12 Minute Time Cap) – Back Squats @

5 x 100m Sprints   **Increase intensity each sprint such that they are performed at 80%, 85%, 90%, 95% and 100%.   Then   3

Every 90sec For 10 Rounds Compete 1 Of The Complex: – 1 Squat Snatch – 3 Overhead Squats   Then   10 Minute AMRAP 1,2,3,4,5…etc

Rest Day

9 Minute AMRAP – 500m Row – 25 Bench Press @ 135/95lbs   Rest 9 Minutes   9 Minute AMRAP – 25/20 Cals Air Bike

3-3-3-3-3 Pause Front Squat (2sec Pause At Bottom)   Accrue 30 Strict Ring Chin Ups Or 50 Ring Rows Between Sets   Then   For