30 Minute AMRAP – 20/16 Cals Air Bike – 20 Toes To Bar – 20/16 Cal Row – 20m Single DB Overhead Walking Lunge @

3 x 3 Bench Press   8-8-8-8-8 Bent Over Barbell Rows Between Sets   Then   5 Rounds – 15 Bench Presses @ 135/95lbs –

2-2-2-1-1-1 Power Clean   3 x 1min30sec-2min Planks Between Sets   Then   7 Minute AMRAP 3,6,9,12,15…etc – Power Cleans @ 135/95lbs – Bar Facing

7 Rep Max Back Squat   3 Rep Max Weighted Chin Ups Between Sets   Then   For Time – 800m Run – 60 Wall

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

5-5-5-5-5 Snatch Balance   10-10-10-10-10 Unbroken DB Snatches Between Sets   Then   9-7-5 – Snatches @ 165/115lbs – Box Jumps @ 36”/30”

Rest Day

4-4-4-4-4 Split Jerk   4 x 30/20 Cals Air Bike Between Sets   Then   12 Minute AMRAP – 8 Shoulder To Overheads @ 115/80lbs

7 Rounds – 1st Minute: 40 Double Unders – 2nd Minute: 12 Wall Balls @ 30/20lbs – 3rd Minute: 150/120m Ski Erg   Then  

3-3-3 Dead Lift   5 x 15 Ring Dips Between Sets   Then   For Time   3 Rounds – 10 Dead Lifts @ 165/115lbs