5-5-5-5-5 Back Squat Accrue 30 Muscle Ups Between Sets Then 10 x 250m Run (20 Minute Time Cap) **Rest 1 Minute
8 Rounds – 1st Minute: 5 Strict Handstand Push Ups – 2nd Minute: 5 Strict Chin Ups Then 3 Rounds (18 Minute Time
20 Squat Cleans On Cadence 1 Rep Every 30sec For 10 Minutes Then Accrue, In Partners (13 Minute Time Cap) – 240 Burpees
3-3-3-3-3 Push Jerk 5 x 20 Hollow Rocks Between Sets Then 15 Minute AMRAP – 7 DB Hang Clean And Jerks @
3 x 1000m Slow Run 3 x 500m Moderate Run 3 x 200m Fast Run **Slow Walk Recovery To Starting Point Between
2-2-2-2-2 Power Snatch (Touch And Go) Mobilise Between Sets Then 2 Rounds – 15 DB Thrusters @ 2 x 22.5/15kg – 25
5 Rounds – 10 Front Squats 165/115lbs – 20 Abmat Sit Ups Then 5 Rounds – 5 Muscle Ups – 15 Power Cleans
3 x 7 Bench Press 3 x 7 Bent Over Barbell Rows Between Sets Then 4 Rounds x 3 Minutes – 25/20
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