Every 90sec For 10 Rounds Perform 1 Of The Complex: – 2 Dead Lifts – 1 Squat Clean – 1 Front Squat   Then  

Rest Day

5-5-5-5-5 Bench Press   5 x 10 Bent Over Barbell Rows Between Sets   Then   8 Rounds (20 Minute Time Cap) – 14 Single

For Time – 21 Power Snatches @ 95/65lbs – 21 Chin Ups – 15 Power Snatches @ 135/95lbs – 15 Chest To Bar Chin Ups

5 x 3 Back Squat   5 x 15 Ring Dips Between Sets   Then   20 Minute Partner AMRAP – 400m Run   **Alternate

1 Rep Max Strict Press, Then   3 x Max Reps @ 60% Of 1RM (Approx)   5 x 40m Dog Sled Between Sets (Heavy)

20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest   #hillsunday

10-10-10 Dead Lift   5 x 300m Ski Erg Between Sets   Then   9-7-5 – Dead Ball Squat Cleans @ 55/35kg – Muscle Ups

Rest Day

5 Rounds (Not Timed) – 10 DB Snatches (Increase Weight) – 100 Battle Ropes – 15/12 Cals Air Bike (Legs Only) – 60 Double Unders