Rest Day

4-4-4-4-4 Split Jerk   4 x 30/20 Cals Air Bike Between Sets   Then   12 Minute AMRAP – 8 Shoulder To Overheads @ 115/80lbs

7 Rounds – 1st Minute: 40 Double Unders – 2nd Minute: 12 Wall Balls @ 30/20lbs – 3rd Minute: 150/120m Ski Erg   Then  

3-3-3 Dead Lift   5 x 15 Ring Dips Between Sets   Then   For Time   3 Rounds – 10 Dead Lifts @ 165/115lbs

30 Minute AMRAP, In Teams Of 5   Move all 21 odd objects 20m, relay style. Once all objects are moved, complete: – 70 Cal

20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest   #hillsunday

3-3-3-3-3 Power Clean   Accrue 30 Strict Handstand Push Ups Between Sets   Then   3 Rounds – 500m Row – 21 Power Cleans @

Rest Day

3 Rep Max Thruster   Then   2 Minutes – 25 Thrusters @ 75/55lbs – Max Muscle Ups   Rest 2 Minutes   4 Minutes

7 Rounds – 5 Dead Lifts @ 275/185lbs – 9 Box Jumps @ 30”/24”   Then   20 Minute Partner AMRAP – 250m Run Each