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