10 Rep Max Bench Press Accrue 30 Strict Chin Ups Between Sets Then 4 x 800m Run **On a running clock,
7-7-7 Back Squat 5 x 12 Bar Dips Between Sets Then For Time – 50/40 Cals Air Bike – 40 Wall Balls
5-5-5 Dead Lift 5 x 30sec Weighted Planks Between Sets Then 15 Minute AMRAP – 500m Row – 15 Power Cleans @
3 x 8 Strict Press Shoulder Mobility Between Sets Then 21-15-9 – Shoulder To Overheads @ 135/95lbs – Box Jump Overs @
– 1000m Run – 800m Run – 600m Run – 400m Run – 200m Run Rest 3 Minutes – 900m Run – 700m
10 Rep Max Back Squat 5 x 300m Row Between Sets Then 18-15-12-9-6-3 – Wall Balls – Power Cleans @ 95/65lbs
5 x Max Reps Bench Press (Target: Accrue 50 Reps Total) 5 x 12 Ring Rows Between Sets Then 2 Rounds –
5 Rounds (20 Minute Time Cap) – 12 Dead Lifts @ 225/155lbs – 400m Run Then 4 Rounds x 2 Minutes – 20/15