3 x 7 Push Press   7 x 20 Hollow Rocks Between Sets   Then   10 Rounds (20 Minute Time Cap) – 7 Shoulder

20 Minutes To Find 3 Rep Max Front Squat   10-10-10-10 Weighted Push Ups Between Sets   Then   30 Minute Partner AMRAP – 3000/2700m

Rest Day

5 x 10 Back Rack Step Lunges (Alt. Legs)   5 x 300m Ski Erg Between Sets   Then   4 Rounds x 2 Minutes

Rest Day

5-5-3-3-1-1 Thruster   5 x 8 DB Bench Rows Between Sets   Then   For Time   – 400m Run, Then   3 Rounds –

3-3-3 Dead Lift   3 x Max Reps Toes To Bar Between Sets   Then   10 Minute AMRAP – 3 Hang Power Cleans @

5-5-5-5-5 Back Squat   5 x 1 Minute Planks Between Sets   Then   20 Minute Partner AMRAP – 30/24 Cals Air Bike Each –

5 x 5 Strict Press   Accrue 40 Strict Chin Ups Between Sets   Then   3 Rounds – 500m Row – 30 KB Swings

Every 90sec For 6 Rounds – 50m Sprint   Then   3 Rounds – 600m Run – 500m Run – 300m Run – 200m Run