3-3-2-2-1-1 Dead Lift   5 x 30sec Weighted Planks Between Sets   Then   3 Rounds (12 Minute Time Cap) – 15 Box Jumps @

5 x 3 Front Squat   5 x 8 DB Bench Rows Per Arm Between Sets   Then   For Time 3-6-9-12-15-12-9-6-3 – Back Squats

15 Minute AMRAP – 5 Handstand Push Ups – 10 Russian KB Swings @ 32/24kg – 25 Double Unders   Or Spend 30 Minutes Practicing

Morning Session   20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest   Or   Afternoon Session   Warm Up Including Cossack Stretch And

3-3-3-3-3 Hang Squat Snatch   Shoulder/Hip/Ankle Mobility Between Sets   Then   4 Rounds (16 Minute Time Cap) – 20 Power Snatches @ 75/55lbs –

Rest Day

5-5-3-3-1-1 Back Squat   5 x 10 DB Strict Press Between Sets   Then   10-8-6-4-2 – DB Thrusters @ 22.5/15kg – Double Unders x

5 x 5 Bench Press   5 x 20 Hollow Rocks Between Sets   Then   2 Rounds, In Partners – 30/20 Cals Air Bike

6 Rounds – 1st Minute: 6 Strict Chin Ups – 2nd Minute: 10 Dead Lifts @ 225/155lbs   Then   3 Rounds x 6 Minutes

4 Rounds – 1st Minute: 10 Toes To Bar – 2nd Minute: 100m Ski – 3rd Minute: 10 Front Squats @ 135/95lbs – 4th Minute: