1. Back Squats sets of 1

2. 40 one arm dumbbell snatch 100/70
    alternate arms each rep

3. 2 rounds
    10 clean to overhead 185/120
    10 muscle ups
    set bar opposite end of the gym from the rings. workout ends when you return to barbell

4. 15 wall ball 30/20
    15 toes to bar
    15 hspu 45s/35s
    rest 2 min x4

5. shoulder a heavy atlas stone x5 rest 2 min x5. After last set immediately run 400m

6. 15 minutes on the minute
    first ten do 3 muscle ups then 6 hand release push ups
    next five minutes do 3 muscle ups then 9 hand release push ups

7. bike 1 hour

Saturday

1. 10 power snatch 165/110 rest 90 sec x4

2. 50 dumbbell front squats 40s/30s
    50 chest to bar
    50 goblet front squats 80/60
    50 toes to bar
    50 barbell front squat 80/60

3. 3 rounds
    21 hspu
    21 box overs 24/20

4. run 200m
    7 muscle ups
    rest 1 min x 8

5. bike 45 min

Friday

1. 30 squat snatch 135/95

2. 21-15-9
    wall ball 30/20
    chest to bar

3. 30 thrusters 155/105

4. 30 muscle ups

5. 30 hspu 8.5/7 inch deficit

6. 500m row

7. 1 hour on the bike

1. Bench Press sets of 3

2. 10 dumbbell thrusters rest 60 sec x5 75/50 lbs dbs

3. 30 overhead squat 155/105
    10 rope climbs
    60 wall balls 30/20

4. 100 hspu
    stationary bike 1k with tough resistance

5. 5 muscle ups on the minute for ten minutes wearing 10 lbs vest
    after last set drop the vest and do 25 strict pull ups then 25 chest to bar

6. 1 hour on the bike

1. Front Squat sets of 3

2. 5 rounds
    5 deadlift 380/255
    10 ring dips

3. 400 meter yoke carry

4. 5 clean to overhead 225/145
    10 toes to bar
    rest 75 sec x10

5. row 1000m
    12 muscle ups

6. 100 double unders
    12 muscle ups

7. 45 minutes on the bike

1. Push press sets of 3

2. 10 power snatch 185/120 rest 60 sec x3

3. 3 rounds
    10 thrusters 135/95
    10 hspu on 45/35s
    after 3 rounds finish with 30 burpee box overs 30/24

4. 10 box hops on even minutes
    7 muscle ups on odd minutes
    24 minutes

5. row 200m rest 1 min x7

6. 10 bench press 185/120
    10 hand release push ups
    rest 90 sec x5

7. 1 hour on the bike

1. Back Squat sets of 3

2. 7 front squat rest 30 sec x7. 245/165

3. 3 rounds
    5 power snatch 185/125
    5 box overs 30/24

4. 30 muscle ups with 10 lbs vest

5. 100 chest to bar
    50 calorie row

6. 1 hour on the bike