1. Back Squat sets of 3

2. 10 power snatch rest 1 min x3 at 135/95. After third set rest 90 sec then 2 sets of 10 with 155/105. 90 sec rests

3. 10-7-4-1
    Front Squat 245/160
    Bar Muscle ups

4. row 500 15 ring dips with 25 lbs rest 90 sec x5

1. Back Squat sets of 5

2. 12 power snatch rest 90 sec 10 power snatch rest 90 sec 8 power snatch rest 60 sec 6 power snatch rest
    60 sec 4 power snatch rest 60 sec 2 power snatch rest 60 sec 10 power snatch. 155/105

3. 4 rounds
    5 thrusters 205/125
    10 box overs 30/24
    15 toes to bar

4. 15 minutes on the minute dips. first 5 minutes do 10 reps, next 5 min do 7 reps, next 5 min do 4 reps. increase weight every 5 min

5. row 2k

1. Deadlift 3 sets of 10 with 90 sec rest between.

2. 20 power snatch rest 90 sec 10 power snatch rest 90 sec 10 power snatch. 135/95

3. 30 calorie row
    30 chest to bar
    30 push press 135/95
    30 box hops 30/24
    30 toes to bar
    30 wall ball 30/20
    30 burpees

4. 10-8-6-4-2
    muscle ups with 90 sec between sets

5. 21 power clean rest 20 sec 15 power clean rest 20 sec 9 power clean. 135/95

1. Bench Press sets of 5

2. 10 power clean 265/170. rest 2 min x3

3. 21-15-9
    power snatch 95/65
    hspu
    then row 1k
    10 power snatch 135/95
    10 hspu on 45s

4. sled push 20 yards rest 1 min x10

5. on the minute do 1 legless rope climb. Do not use your legs on the decent unless you need to.

1. Front Squats sets of 5

2. Bench Press 20 reps rest 90 sec, 15 reps rest 90 sec, 10 reps rest 1 min, 5 reps. 185/ 115

3. 9 muscle ups
    18 wall ball 30/20
    7 muscle ups
    14 wall ball
    5 muscle ups
    10 wall ball
    then finish with 30 power clean 205/135

4. 10 bar muscle ups rest 90 sec x3, after last set rest 90 sec then 7 bar muscle ups rest 90 sec x3
    girls do first 3 sets with 7 reps and last 3 sets with 5 reps

5. 1 minute static hold at each of the following stations. No rest between stations and breaking it into
    sets is ok.
    1. Plank hold on elbows
    2. ring dip
    3. chin over pull up bar
    4. wall sit
    5. barbell overhead 135/95
    6. hollow hold, for this you lay on your back with feet about 6 inches in the air and raise your
        shoulder blades off the ground. Keep you hands behind your head.

1. Push Press sets of 5

2. 20 sec of kb swings rest 10 sec x8. 80/55 lbs kb. after last set rest 2 min and then do 30 swings

3. 50 ohs 155/105
    50 chest to bar
    50 yards walking lunge. guys hold two 70 lbs kbs, girls use 55s
    50 ring dips

4. 7 hspu on 45s on the minute for 15 minutes

5. 30 burpee box overs 24/20 rest 2 min then 20 burpee box overs rest 90 sec then 10 bur box over

1. Bench press sets of 2

2. power clean 2 sets of 10, 2 sets of 6, 2 sets of 3, 2 sets of 2, then sets of 1. 90 sec between sets guys start at 225 and up by 20 lbs each change of reps. Girls start at 145 and up by tens each change. Singles go as heavy as you can.

3. 4 rounds
    3 rope climbs
    5 back squat 315/205
    15 chest to bar

4. 5 muscle ups 10 hand release push ups rest 90 sec x7

5. 50 double unders rest 30 sec x10