1. Deadlift 1 rep every 30 sec for 10 minutes. 455/300

2. 4 rounds
    10 back squat 225/145
    10 chest to bar

3. 10 thrusters 135/95 axle bar on even minutes
    5 muscle ups on odd minutes
    go for 20 minutes

4. 5-4-3-2-1
    clean to overhead 185/120 axle bar
    10 toes to bar and 30 double unders after each set

5. 3 rounds
    10 hspu (two 45s each side/45 and 25 each side)
    10 2 for 1 wall balls 20/14

1. Front Squat sets of 3

2. 20 power snatch 135/95, rest 60 sec 10 power snatch 135/95, rest 90 sec 10 power snatch 185/120, rest 2 min 10 power snatch 205/135.

3. 30 muscle ups (10 lbs weight vest or as close to 10 lbs as possible)

4. 21-15-9
    sand bag shoulder (set a yoke up to nipple height and shoulder a sandbag and push it over the yoke bar, use as heavy a sandbag you can handle)
    burpee box overs 24 inch

5. row 500m rest 1 min x8

1. Bench Press sets of 3

2. 10 hang power clean rest 60 sec x3, after last set rest 1 min then do 5 hang power clean rest 30 sec x10. 225/145

3. 50 overhead squats 135/95
    row 1k
    10 rope climbs

4. 15 hspu on even minutes
    15 ghd sit ups on odd minutes
    go for 20 minutes

5. with a partner complete 100 axle power cleans then 100 axle shoulder to overhead. 135/95

1. Push Press sets of 3

2. pull a sled from a standing position 70 feet on rubber floor with a rope. Weight it as heavy as you can handle for 10 sets with 60 sec rest between.

3. 40 toes to bar
    20 kb swings 70/55
    20 hspu (guys stack two 45s on each side. girls stack 45 and 25 each side)
    20 single arm kb snatch 70/55. 10 each arm
    20 box overs
    20 kb clean to overhead. kbs dont need to touch the ground each rep. 55s/35s
    40 chest to bar

4. 2 min max double unders. goal is 1 unbroken set

5. 10 wall ball 30/20 on even minutes
    10 ring dips on odd minutes
    all while wearing a weight vest 20/14 lbs
    go for 30 minutes

1. push press sets of 3

2. 10 deadlift 355/230 rest 1 min x3 after last set rest 1 min 10 bench press 205/135 rest 1 min x3

3. 12 power clean 205/135
    run 20 yards down and back
    12 thrusters 165/110
    run
    9 power clean
    run
    9 thrusters
    run
    6 power clean
    run
    6 thrusters
    run

4. 10 box hops 30/26 on even minutes
    6 muscle ups on odd minutes
    Go for 20 min

5. yoke carry 20 yards rest 1 min x10. HEAVY. after last set row 1k

1. Back Squat sets of 3

2. 5 rounds
    4 power snatch 205/135
    2 rope climbs

3. 5 front squat 255/165
    10 chest to bar
    rest 60 sec x10

4. 3 rounds
    20 wall ball 30/20
    20 yard plate push down and back

1. 10 power snatch rest 30 sec x3 135/95. After last set rest 1 min then do 21 kb swings rest 30 sec x3 70/55. After last set rest 1 min then do 21 power clean rest 30 sec 15 power clean rest 30 sec 9 power clean. 135/95

2. 10-8-6-4-2
    power clean 225/145
    parallette hspu 9/7 inches

3. 21 chest to bar rest 1 min x3

4. 10 toes to bar
    10 burpees
    Go for 20 minutes

5. 21-15-9
    ring dips
    hand release push ups