Back Squat @ Tempo 3201 6,6,5,5,4,4 Reps; build each set. A1. KB Front Rack Split Squat 5 x 6; Each Side Rest 30 seconds A2. Banded Hip Thrust 5 x 6; Rest 1:00 Workout 500 M Row @ Moderate Pace 12 Chest to Bars (sets of 4) 30 Minutes AMRAP

Rest Day or Active Recover 30 Minutes : Run, row, bike, or Swim. Keep it aerobic

Every 5 Minutes x 6 10 Chest to bars 25 Wall balls Bike @ 300/220 Watts

Snatch - 3 x 1 @ 85% 3 x 1 @ 90% Clean and Jerk - 3 x 1 @ 85% 3 x 1 @ 90% Skill work - Not for time 3 Ring Swings 2 Hip To Rings 1 No Dip Muscle Up 3 Rounds then 25 Second Top of ring hold 25 Second Bottom of ring dip holds 15 Ring Pull ups 3 Round Workout - 10 Cals Row 15 Pull ups 10 Cals Bike 15 Ring Dips 12 Minute AMRAP

Strength A. Deadlift : 1.1.1 x 3 @ 95% Rest 30 second Between Reps; Rest 2 - 3 Min Between Sets Skill work Hand Stand Push up x Strict: 3, Kipping: 6 Rest :30 seconds Max Box HSPU Rest 4:00 x 4 Workout 30 Minute AMRAP @ 85% of 15 Sand Bag Lunges @70/50 400 M Run 15 Sand Bag Squats 500 M Row

Rest Day or Active Recover 30 Minutes : Run, row, bike, or Swim. Keep it aerobic

Strength A. Strict Press: Build to a 3 Rep Max; Tempo 3201 Then 3 x 3 @ 90% Tempo 3201 Skill Work 1-2-3-4-5-6-7-8-9-10-11-12..... Strict Pull Up Strict HSPU 6 minute AMRAP Workout 12 Seconds Bike @ 100% 2:00 Rest x 10

Back Squat @ Tempo 3201 6 x 2 Reps @ 90% + Rest 2 - 3:00 A1. KB Front Rack Split Squat 5 x 8; Each Side Rest 30 seconds A2. Banded Hip Thrust 5 x 8; Rest 1:00 Workout 500 M Row @ Moderate Pace 10 Chest to Bars 30 Minutes AMRAP

30 minute AMRAP 500 M Row 30 Burpee Box Jump Overs

Snatch - 3 x 1 @ 80% 3 x 1 @ 85% Clean and Jerk - 3 x 1 @ 80% 3 x 1 @ 85% Skill work - Not for time 7 Ring Swings 5 Hip To Rings 3 Rounds then 25 Second Top of ring hold 25 Second Bottom of ring dip holds 15 Ring Pull ups 3 Round Workout - 10 Cals Row 14 Pull ups 10 Cals Bike 14 Ring Dips 12 Minute AMRAP