Rest Day

Every Minute For 10 Minutes Perform 1 Of The Complex: – 1 Power Clean – 1 Hang Power Clean   Then   3 Rounds –

Complete At Least 3 Of The Following 4 Movements: – 1 Mile Run – 2000m/1800m Row – 150/120 Cals Air Bike – 1800m/1600m Ski Erg

15 Minute AMRAP – 7 Dead Lifts – 7 Handstand Push Ups – 14 Step Ups @ 24”/20”   **Dead Lift weights increase according to

20-20-20 Single DB Front Squat   Accrue 30 Strict Chin Ups   Then   For Time – 30 Toes To Bar – 40 DB Snatches

4 x 200m Run – 1st 50m: Slow Jog – 2nd 50m: Moderate Run – 3rd 50m: Fast Run – 4th 50m: Sprint   **On

1 Rep Max Squat Clean And Jerk   Accrue 20 Muscle Ups Between Sets   Then   3 Rounds – 16 Thrusters @ 95/65lbs –

Rest Day

5 Rep Max Bench Press   Mobilise Between Sets   Then   11 Rounds (11 Minute Time Cap) – 9 Wall Balls – 7 Toes