Rest Day.

3 Rep Max Overhead Squat Work on overhead and hip mobility between sets Then “Karen” – Performed on Cadence (Pick the Best option for you)

3 x 3 Hang Power Snatch Accrue 30 Muscle Ups between Sets Then 800m Run, then 2 Rounds – 25 Burpees – 20 Toes to

5 x 2 Deadlift And 5 x 3 Strict Press Then 5 Rounds – 7 Push Press @135/95lbs – 14 x 10m Shuttle Run –

5 x 3 Front Squat 3 Rep Max Weighted Ring Dip Between Sets Then 10-8-6-4-2 – Back Squat @225/155lbs – HSPU Rest 1 Minute 20

150 Burpees For Time In Partners, 5 Reps Each Alternating Work/Rest Then 10 x 70m Sprints

Split Jerk Technique Then 1 Rep Max Squat Clean & Jerk Then 11 Minute AMRAP – 5 Dead Lifts @ 275/185lbs – 7 Ring Dips

Rest Day

5-3-1 Hang Power Clean Work on Muscle Ups, Kipping Chin Ups or Triple Unders Between Sets Then “Nasty Girls” 3 Rounds – 50 Air Squats

5 Rep max Strict Press Then 2 x Max Sets of Push Press @5RM Accrue 30 Strict Chin Ups between Sets Then 5 Rounds –