5 Rounds For Strength – 10 Front Rack Or Overhead Step Lunges (5 Per Leg Alternating) – 40m DB Farmers Walk (Increasing Weight) – 10
Choose Between 3 x 3 Dead Lift 5-5-5-5-5 Box Jumps (Increasing Height) And 5 x 10 Wall Balls Between Sets Or
10-10-10-10-10 Push Jerk 5 x 8 Pistols Per Leg Between Sets Then 3 Minutes – 500/450m Row – Max Reps Toes To
10 Rep Max Back Squat 5 x 20sec Weighted Planks Between Sets Then 12 Minute AMRAP – 6 Sandbag Ground To Shoulder
7 Rounds – 1st Minute: 3 Power Cleans – 2nd Minute: 10 Toes To Bar Then – 5km Run
3-3-3-3-3 Front Squat 5 x 12 Chest To Bar Chin Ups Between Sets Then 4 Rounds – 25 Wall Balls – 15
3 Rep Max Dead Lift 5 x 10 Weighted Sit Ups Between Sets Then 15 Minutes To Find 3 Rep Max Snatch