1 Rep Max Back Squat   5 x 15 Push Ups Between Sets   Then   3 Rounds – 15 Wall Balls – 10 Chin

5-5-5-5-5 Bench Press   5 x 8 Bent Over Barbell Rows Between Sets   Then   15 Minute AMRAP – 10 DB Facing Burpees –

20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest   #hillsunday   Or   5 x 100m Sprints   **On a running clock performs

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