Rest Day   Or (Optional Workout)   25 Minute AMRAP – 20/15 Cals Air Bike – 30 Abmat Sit Ups – 20/15 Cals Ski Erg

4 x 8 Bench Press   Accrue 30 Strict Pull Ups Between Sets   Then   4 x 500m Row   **Start Each Row At

Barbell Power Clean Warm Up And Wall Ball Practice   Then   2 Rounds For Time – 50 Wall Balls @ 20/14lbs to 10/9ft –

7-7-5-5-3-3 Strict Press   Shoulder Mobility & Movement Prep Between Sets   Then   15 Minute AMRAP – 10 Shoulder To Overheads @ 135/95lbs –

5-5-5-5-5 Back Squat   5 x 30sec Weighted Planks Between Sets   Then   5 Rounds For Time (20 Minute Time Cap) – 12m DB

3 Rounds, In Partners – 80 Sandbag Step Ups @ 30/20kg to 20” (Alt. 20’s) – 800m Sandbag Carry @ 30/20kg (Alt. 200m) – 800/720m

Power Snatch Broomstick Warm Up   Then   10 Minutes To Practice Movement   Then   4 Rounds – 15 Power Snatches @ 75/55lbs –

Rest Day   Or (Optional Workout)   5 Rounds – 12 Burpee – Box Jumps @ 24”/20” – 24 Cal Row – 36 Abmat Sit

4-5 Rounds (Not Timed) – 25 Wall Balls @ 20/14lbs to 10/9ft – 12 Inverted Bar Rows – 40m Dog Sled @ 90/55lbs – 20/15

10-8-6-4-2 Push Jerk   5 x 30sec Hollow Holds Between Sets   Then   18 Minute AMRAP – 10 DB Hang Cleans @ 2 x