1. Bench press sets of 5

2. 20 yards walking lunge holding two 55/35 lbs kbs on shoulders rest 1 min x7

3. 30 thrusters 135/95
    60 double unders
    30 ohs 135/95
    60 double unders
    10 thrusters
    10 ohs
    120 double unders

4. sled push 20 yards rest 1 min x10

5. 30 hspu on 45/35s
    40 hand release push ups

6. 21 thrusters rest 20 sec 15 thrusters rest 15 sec 9 thrusters 95/65

1. Front Squat sets of 5

2. 7 power snatch 155/105
    7 box overs 30/24
    rest 1 min x7

3. 3 rounds
    7 front squat 245/160
    12 hspu
    3 rounds
    7 shoulder to overhead 205/135
    12 chest to bar

4. 5 ring muscle ups on even minutes 5 bar muscle ups on odd minutes for total of 7 sets of each movement

5. row 500m then run 20 yards down and 20 yards back 3 times. Rest 90 sec x5

1. Push press sets of 5
    Strict press 1 rep max

2. 5 kb squat clean 2 70/45 lbs kbs. kb does not touch ground each rep
    5 bench press 215/140
    rest 60 sec x10

3. 3 rounds
    20 toes to bar
    10 power clean 225/145
    after 3 rounds finish with 25 box overs 30/24

4. 7-6-5-4-3-2-1
    Muscle ups
    x2 wall balls 30/20

5. 6 weighted dips on the minute for 20 minutes

1. Back Squat sets of 5

2. 21 power clean rest 20 sec 21 shoulder to oh rest 20 sec 15 power clean rest 20 sec 15 shoulder to overhead rest 20 sec 9 power clean rest 20 sec 9 shoulder to oh. 135/95

3. row 500m
    20 muscle ups
    row 500m
    20 squat snatch 135/95
    row 500m

4. 10 parallette hspu 9/7 inch deficet
    30 wall ball 30/20
    30 toes to bar
    10 parallette hspu

5. shoulder a heavy sandbag 5 times on even minutes
    5 muscle ups on odd minutes
    try to go for 20 minutes
    

1. Squat Clean 1 rep on the minute for 20 minutes 315/205. Try to use weight as close to that as possible.

2. 3 rounds
    30 power clean 95/65
    30 toes to bar
    30 shoulder to overhead 95/65
    20 chest to bar

3. 7 front squat 225/145
    10 parallette facing burpees
    rest 90 sec x10

4. row 1k

1. Bench press sets of 2

2. 10 hang power snatch 135/95 rest 60 sec x10

3. 21 front squat 165/110
    7 muscle ups
    15 front squat
    7 muscle ups
    9 front squats
    7 muscle ups

4. 2 rounds
    20 hspu 45s/25s
    25 ghd sit ups
    6 burpee muscle ups

5. 20 weighted sit ups for 3 sets. rest as needed. use as much weight as possible.

6. 20 dips rest 20 sec 15 dips rest 15 sec 10 dips rest 10 sec 5 dips

1. Front Squat sets of 2

2. 7 reverse wall ball throws (same thing as two days ago) use what weight you can handle
    14 kb swings 70/55
    rest 60 sec x10

3. row 500m
    10 parallette hspu 9/7 inch deep
    20 power clean 205/135
    50 chest to bar
    150 double unders

4. 15 box hops 24 inch
    5 muscle ups
    rest 90 sec x10

5. 3 rounds
    7 thrusters 155/105
    7 parallette hspu (same thing as the ones earlier)