Pressing Complex: BTN Push Jerk + BTN Split Jerk *Hold for 5 Seconds In the Catch Position Push/ Pull Strength A1: Legless or Rope Climbs x 5 Reps Rest 1:30 A2: 1 Leg Front Lever Hold on Bar x :35 seconds Rest 2:00 x 3 Rounds Workout Increasing pace each round: 12 DB Sntaches @ 50/35 14 Burpees 20/16 Cals Bike Rest 3-5 Minutes x 5 Rounds Goal is to start at a comfortable pace then get faster and faster each round. Last round should be close to 100% effort.

Snatch: Drop Snatch 3 x 1; Start with Bar; Build slowly Hang Snatch 3 x 1; Build each set Snatch 3 x 1; build each Set Back Squat: Tempo 32x1 Build to a Heavy 1 Rep then 5 x 1 @ 85% Single Leg Work Super-set: A1: Lateral Box Step Ups x 12 Reps total 24"/20' - Rest 1:00 A2: 50 ft Front Rack Sandbag Lunges AHAP - Rest 1:00 x 3 Workout: 10 DB Box Step Overs @ 50/35lbs 35 Double Unders 10 Thursters @ 95/65 4 Rounds

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

Ring Swings 5 x 3 Rest 1:00 Hips to Ring 5 x 3 Rest 1:00 Ring Muscle ups or Transition Drills 5 x 5 Rep Rest 1:00 Workout 500 M Row @ 70% Effort 5 Power Cleans @ 135 500 M Row @ 80% Effort 5 Power Cleans @ 135 500 M Row @ 90% Effort 5 Power Cleans @ 135 Rest 5 Minutes x 3

Bench Press: 3 x 20 Reps @ 50% Rest 2:00 Bent over Row: Build to a heavy 10 Rep then Max Reps @ 50% Workout 10 Squat Snatches @ 115/85 10 Chest to Bars x 3 Rounds Rest 1:00 Between Rounds + 10 Squat Snatches @ 135/95 12 Chest to Bars x 3 Rounds Rest 1:00 Between Rounds + 10 Squat Snatches @ 155/105 14 Chest to Bars Rest 1:00 Between Rounds

Clean: Drop Clean 3 x 3; build each set Hang Clean 3 x 3 Build each set Clean 3 x 3; Build each set Clean Pull: Tempo 3242 5 x 2 @ 100% Work Out: 3 Muscle Ups 6 Wall Balls @ 20/14 to 9/10 inch target 9 Cals Bike 15 Min AMRAP

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

Pressing Complex: BTN Push Press + BTN Push Jerk *Hold for 5 Seconds In the Catch Position Push/ Pull Strength A1: Rope Pull ups x Max Reps Rest 1:30 A2: Bent Knee Front Lever Hold on Bar x :35 seconds Rest 2:00 x 3 Rounds Workout Increasing pace each round: 10 Thrusters @ 95/65 - 1 second pause @ top 15 Toes to Bar 20 Double Unders Rest 3-5 Minutes x 5 Rounds Goal is to start at a comfortable pace then get faster and faster each round. Last round should be close to 100% ef

Snatch: Drop Snatch 3 x 3; Start with Bar; Build slowly Hang Snatch 3 x 3; Build each set Snatch 3 x 3; build each Set Back Squat: Tempo 32x1 Build to a Heavy 5 Rep then 5 x 3 @ 85% Single Leg Work Super-set: A1: Lateral Box Step Ups x 12 Reps total 24"/20' - Rest 1:00 A2: 50 ft Front Rack Sandbag Lunges AHAP - Rest 1:00 x 3 Workout: 500 M Row 12 Burpee Box Jump Overs 5 Rounds For Time

Ring Swings 5 x 3 Rest 1:00 Hips to Ring 5 x 3 Rest 1:00 Ring Muscle ups or Transition Drills 5 x 5 Rep Rest 1:00 Workout 100 Ft DB SA Overhead Lunge @ 50/35 (switch arms at 50 ft) 400 M Run 10 SA OH Squat @ 50/35 Left Arm 10 SA OH Squat @ 50/35 Right Arm 400 M Run 3 Rounds for Quailty