20 Squat Cleans On Cadence 1 Rep Every 30sec For 10 Minutes   Then   3 Rounds x 2 Minutes – 30 Wall Balls  

3-3-3-3-3 Bench Press   5 x 12 Chest To Bar Chin Ups Between Sets   Then   5 Sprint Rounds – 120m Ski Erg –

5 Rounds (Not Timed) – 15 Inverted Rows – 50 Double Unders – 40m 2 x DB’s Front Rack Walking Lunge – 20 Hollow Rocks

10-8-6-4-2 (Not Timed) – Dead Lift – Strict Handstand Push Ups   Then   4 Rounds – 15 KB Swings @ 32/24kg – 15 Box

4 Rounds – 400m,300m,200m,100m Slog Jog – 400m,300m,200m,100m Moderate – 400m,300m,200m,100m Slog Jog – 400m,300m,200m,100m Moderate – Rest 1 Minute – 100m Sprint   Rest

1-1-1-1-1 Squat Snatch   Then   21-15-9 – Overhead Squat @ 95/65lbs – Toes To Bar   To Finish (Optional)   Accrue 15 Muscle Ups

Rest Day

Every 90sec For 10 Rounds – 2 Back Squats   Then   For Time – 40 Cal Row – 40 Box Jumps @ 24”/20” –

3 Rep Max Dead Lift   5 x 300m Ski Erg Between Sets   Then   15 Minute AMRAP – 5,7,9,11,13….etc Handstand Push Ups –

3 Rounds – 80 Double Unders – 40 Wall Balls – 20 Chest To Bar Chin Ups   Then   15 Minute AMRAP, In Teams