1. Front Squat sets of 4

2. 5 bench press 225/145 rest 1 min x10

3. 21-15-9
    power clean 135/95
    toes to bar

4. 21-15-9
    wall ball 30/20
    kb swings 80/55

5. 15 hspu on the minute for 5 minutes then rest as needed and do 1 min max reps hspu rest 1 min x3

6. 3 clean to overhead 225/145 on even minutes
    5 muscle ups on odd minutes
    30 minutes

1. Push Press sets of 4

2. 10 power clean 225/145 rest 60 sec
    10 power clean 245/160 rest 60 sec
    10 power clean 265/175 rest 60 sec
    5 power clean 285/185

3. For this workout set up a bar at the opposite end of the gym from where you do hspu. Set 4 boxes (30/24) up in between the two stations.

    3 rounds
    10 squat snatch 155/105
    do a burpee box over to get past each box till you clear all 4
    10 hspu (45s/35s)
    burpee box overs to get back to the bar

4. carry a heavy yoke 20 yards on even minutes
    12 chest to bar on odd minutes
    20 minutes

5. 5 muscle ups on the minute for 6 minutes
    then right into 50 double unders on the minute for 6 minutes

1. Back Squat sets of 4

2. 10 thrusters 155/105 with axle bar, rest 1 min x10

3. 25 overhead squats 155/105
    25 box overs 30/24
    25 bar muscle ups

4. row 12 calories on even minutes
    10 dips on odd minutes
    do this with weight vest 20/10 or whatever you can handle
    40 minutes

5. 10-8-6-4-2
    muscle ups (each set unbroken) rest as needed

1. 10 power snatch rest 1min x4. 185/120

2. 10 power clean 245/160
    row 500m
    20 chest to bar
    10 burpee box over 24/20
    20 chest to bar
    row 500m
    10 power clean 245/160

3. 5 deadlifts 350/230 on even minutes
    5 muscle ups on odd minutes
    20 minutes

4. shoulder a heavy sandbag, carry it 20 yards drop it, shoulder it again and carry it back
    then do 3 rope climbs.
    rest 1 min x10

5. 2k row

1. 10 sets of 5 front squat 275/180. Squat clean for the first rep.
    sets 1-4 rest 30 sec after
    sets 5-9 rest 1 min after

2. 3 rounds
    7 squat clean to thruster 185/120
    run 20 yards down and back x2

3. push a prowler or yoke 20 yards with heavy weight on even minutes
    10 hspu (45s/25s) on odd minutes
    20 minutes

4. 8 toes to bar on even minutes
    8 muscle ups on odd minutes
    10 minutes

5. row 1000m
    10 muscle ups

1. Bench Press sets of 6

2. 10 power clean 1 min rest after each set.
    set 1. 185/120
    set 2. 205/135
    set 3. 225/145
    set 4. 245/160
    set 5. 185/120

3. 60-40-20
    power snatch 75/55
    toes to bar
    wall ball 20/14
    double unders

4. 10 walking lunges with barbell in front rack 135/95 on even minutes
    5 muscle ups on odd minutes
    20 minutes

5. 50 box hops 24 inch

1. Front Squat sets of 6

2. 3 rounds
    7 deadlift 345/225
    7 muscle ups

3. 21-15-9
    thrusters 135/95
    box overs 30/24

4. 15 sets of chest to bar immediately followed by muscle ups 1 min rest between sets
    sets 1-5 do 10 chest to bar followed by 4 muscle ups.
    sets 6-10 do 7 c2b followed by 3 mu
    sets 11-15 do 5 c2b followed by 2 mu

5. 5 clean and jerk 205/135 on even minutes
    7 weighted dips on odd minutes 45/25
    20 minutes