3 x 3 Dead Lift   Accrue 30 Muscle Ups Between Sets   Then   3 Rounds – 15 Power Snatches @ 95/65lbs – 50

Rest Day

5 x 5 Push Press   Overhead, Front Rack And Wrist Mobility Between Sets   Then   11 Minute AMRAP – 5 Handstand Push Ups

11 Rounds, 1 Minute Each With 30sec Rest Between Rounds   Rounds Follow Intensity Levels Of: 50%, 55%, 60%…..90%, 95%, 100%   Perform For The

2-2-2-2-2 Power Clean   6 x 20sec Hollow Holds Between Sets (Upscale: Alternate Weight Plate Between Hands And Feet)   Then   5 Rounds –

10 x 3 Back Squat @ 85% Of 1RM + 10-30lbs   4 x Max Reps Strict Press Between Sets (Target: Accrue At Least 40

2 Rounds – 800m Slow Jog – 400m Moderate Run – 100m Fast Run (Rest 30sec Between Rounds)   – Rest 2 Minutes   2

For Time – 25 Dead Lifts @ 225/155lbs – 25 Handstand Push Ups – 25 Chest To Bar Chin Ups – 25 Dead Lifts @

Rest Day

3-3-2-2-1-1 Power Snatch   5 x 20/15 Cals Air Bike Between Sets   Then   12 Minute AMRAP 1,2,3,4,5,6…etc – Power Snatches @ 75/55lbs –