1. Front Squat sets of 4

2. 21 power clean rest 25 seconds 15 power clean rest 15 seconds 9 power clean. 135/95
    Rest as long as you need than do 21-15-9 with the same rest times with thrusters 95/65.

3. 30 box overs 34/28 inch
    1k row
    30 shoulder to overhead 185/120

4. 21-15-9 of chest to bar with the same rest times as before. Full recovery then 21-15-9 ring dips with same rests.

5. 40 hspu 45s/25s
    40 abmat sit ups with reach

1. 20 power snatch rest 90 sec 21 power clean rest 90 sec 10 power snatch rest 60 sec 15 power clean rest 1 min 9 power clean. 135/95 for both movements

2. 30 wall ball 30/20
    30 toes to bar
    30 wall ball
    30 toes to bar
    row 1k
    30 wall ball
    30 toes to bar
    30 wall ball
    30 toes to bar

3. 10 kb swings 80/55 7 bar muscle ups rest 1 min x7

4. 3 rounds
    Farmer walk 50 yards with 2 heavy implements
    7 parallette hspu (9/7 inch deficet)

1. Bench Press sets of 6

2. 10 power clean rest 90 sec, 8 power clean rest 60 sec, 6 power clean rest 30 sec, 4 power clean rest 15 sec, 2 power clean. 245/160

3. 10 back squat 315/205
    10 muscle ups
    10 front squat 225/145
    10 hspu (guys on 2 45s each hand, girls 1 45 and 1 25 each hand)
    10 ohs 185/120
    100 double unders
    10 ohs 185/120
    10 hspu (same standard)
    10 front squat 225/145
    10 muscle ups
    10 back squat 315/205

4. 3 rounds
    5 power clean 245/160
    10 weighted dips 35/20

1. Push Press sets of 6

2. 10 overhead squats then right into 10 lunge steps with bar held overhead. Rest 1 min x7. 135/95

3. 2 rounds
    15 chest to bar
    1 bear complex (power clean, front squat, shld to overhead, back squat, shld to overhead) 225/145
    15 ring dips
    1 bear
    15 ghd sit ups
    1 bear

4. 7 dips on the minute for 30 minutes. Weighted as heavy as possible.

5. sled push 20 yards rest 1 min x10

1. Bench Press sets of 1

2. 3 clean to overhead 225/145, 5 muscle ups rest 90 sec x10

3. 25 Deadlift 315/205
    50 wall ball 30/20
    row 1k
    25 burpee box overs 24/20

4. 3 rounds
    50 double unders
    7 hspu on parallettes (guys go to 9-10 inch deficet, girls do 7-8 inch deficet)

1. Front Squat sets of 1

2. 10 power clean rest 1 min x6. 185/120

3. 3 rounds
    10 thrusters 135/95
    2 rope climbs
    10 toes to bar
    2 rope climbs

4. 15 min of on the minute hspu with 10 lbs vest. First 5 min do ten reps, next 10 min do 7 reps.

5. Row 500m
    30 hand release push ups
    row 500
    30 hand release push ups
    row 500

1. Jerk sets of 1

2. 20 kb swings on every 2 minutes for 8 sets. 80/55 lbs

3. 3 rounds
    10 power clean 185/120
    10 box overs 30/24
    10 hspu on 45s/25s

4. 15 chest to bar on even minutes , 10 wall ball 30/20 on odd minutes for 12 minutes

5. sled push 20 yards rest 1 min x10