Warm Up Stretch and Jog Then 20 Minute AMRAP – Partner Hill Sprints

5 x 5 Push Press Mobilise Between Sets Then 3 Rounds x 4 Minutes – 1 Minute KB Swings @ 24/16kg – 1 Minute Abmat

Rest Day

3 x 3 Back Squat 3 Rep Max Floor Press between Sets 5 Rounds – 4 Deadlifts @275/185lbs – 8 Wall Balls – 12 Overhead

8 Rep Max Strict Press Then 2 x Max Sets of Push Press @ 8RM press weight Users choice 30 Muscle Ups for time (10

Power Clean to 3 Rep Max, then 1 Rep Max 5 x Max L-Sits between Rounds 2 x 6 Minute Rounds – 2 Minutes –

20 Minutes Even Minutes – 10 x 2 Front Squats Odd Minutes – Max Strict Handstand Push Ups 21-15-9 – Back Squat @ 225/155lbs –

Warm Up Stairs and Sand Jog Then 20 Minute AMRAP – Partner Hill Sprints

3 Rep Max Squat Clean & Jerk Mobility, Muscle Ups or Double Unders between sets. Then “Fight Gone Bad” 3 Rounds For Total Reps –

Rest Day