10-10-10-10-10 Single DB Front Squat   Accrue 30 Bar Muscle Ups Between Sets   Then   In Teams Of 3   10 Minutes – Max

For Time – 250m Run – 25 Toes To Bar – 5 Dead Lifts @ 185/125lbs – 250m Run – 15 Toes To Bar –

3 x 3 Back Squat   Accrue 30 Strict Chin Ups Between Sets   Then   3 Rounds – 50 Double Unders – 20 Wall

10-10-10-10 DB Bench Press   5 x 40m Dog Sled (Increasing Weight)   Then   15 Minute Partner AMRAP – 12 DB Dead Lifts @

6 Rounds – 500m Moderate Run – 300m Slow Jog – 100m Fast Run   **On a running clock, start rounds @ 0,8,16,24,32 and 40mins

2-2-2-2-2 Overhead Squat   5 x 20sec Hollow Hold Between Sets   Then   9 Rounds (15 Minute Time Cap) – 9 Thrusters @ 65/95

Rest Day

Every Minute For 12 Rounds – 2 Hang Power Clean And Jerks   **Increase weight after 4th and 8th rounds if possible   Then  

3-3-3-3-3 Back Squat   5 x 10 Bent Over Barbell Rows Between Sets   Then   2 x 6 Minute AMRAPs – 8 Toes To

3 x 3 Dead Lift   5 x 10-15 Push Ups Between Sets   Then   For Time – 9 Cal Row – 36 Double