1. 2 power or squat clean on the minute for 12 minutes. Do which ever clean you are worse at. Heavy weight

2. 3 rounds
    10 deadlift 325/210
    10 burpee box overs 24/20

3. 5 muscle ups on the minute for 15 minutes

4. 20 hspu (45s/35s)
    row 1000
    20 hspu (45s/35s)

5. 20 wall ball 30/20
    rest 1 min x7
    after last set rest 1 min
    20 toes to bar
    rest 1 min x5

1. 13.4

2. 7 thrusters 195/130 rest 1 min x7

3. shuttle run 40 yards down and back twice then 6 muscle ups
    rest 1 min x6

4. with straps on the shoulders pull a very heavy object for 50 meters
    rest 5 min x3

5. 5 power snatch 175/120 50 double unders
    rest 1 min x8

1. Front Squat sets of 1

2. 5 clean to overhead on even minutes 225/145
    8 box jumps 30/24 on odd minutes
    20 minutes

3. row 500m
    60 chest to bar
    row 500m
    30 front squat 185/125
    row 500m

4. 7 muscle ups
     rest 60 sec x7

5. 15 hspu (two 45s each side/45 and 25 each side)
     rest 90 sec x4

1. Bench Press sets of 1

2. 10 one arm dumbell snatch with left arm rest 1 min 10 snatches with right arm rest 1 min
    x4 so total of 80 snatches. 100/70 lbs

3. 21-15-9
    power clean 135/95
    bar facing burpees

4. prowler push light weight 30 yards down and 30 yards back then do 7 bar muscle ups
    rest 1 min x6

5. 25-20-15-10-5
    hspu
    ghd sit ups

6. 10 rings dips on the minute 35/20 lbs for 5 minutes. 90 sec rest then 30 regular ring dips

1. Back Squat sets of 1

2. 15-12-9-6-3
    power snatch 155/105
    rest 1 min between sets

3. 10 squat clean 185/120
    20 hspu
    30 chest to bar
    5 squat clean
    10 hspu
    15 chest to bar
    10 wall overs

4. 20 muscle ups
    rest 3 min x3

5. tabata row until you reach 2000m

1. 7 thrusters 155/105 axle bar on even minutes
    7 box overs (can't land on top of the box) 24/20 on odd minutes
    30 minutes

2. sled push light sled 60 yards then 12 hspu
    rest 30 sec x5

3. 13.3

4. 10 power snatch 10 dips
    rest 1 min x3

1. 10 power clean 265/175
    rest 1 min
    10 power clean 245/160
    rest 1 min
   15 power clean 225/145
    rest 1 min
   15 power clean 205/135
    rest 1 min
   20 power clean 185/120
    rest 1 min
   20 power clean 135/95

2. row 500m
    15 muscle ups
    rest 3 min x3