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

Pressing: Push Jerk: Find 20 Rep Max Push/ Pull Strength 3 Rope Climbs 6 HSPU 20/15 Cals Bike Rest 2:00 x 4 Round Workout :30 Seconds Thrusters @ 75/55 :30 Seconds Burpees :30 Seconds Double Unders 1:00 Rest x 5 rounds

Snatch: EMOM until Failure 2 Reps @ Start at 135/95; add weight Back Squat: Tempo 42x1 3 Reps @ 80 % x 6 Sets Single Leg Work Super-set: A1: Bulgarian Split Squat 32x 1 x 10 Total Reps A2: Weighted Pull - Ups; 4 Reps; build each set x 4 Sets Workout: 40 Cals 40 Wall Balls 30 Cals 30 Thruster @ 95/65 20 Cals 20 Squat Cleans @ 95/65 For Time

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

A1. Kip Swings 5 x 3 Rest 1:00 A2. Hips to Bar 5 x 3 Rest 1:00 A3. Bar Muscle ups or Transition Drills 5 x 5 Rep Rest 1:00 Workout : 70 Kettlebell Snatches @ 53/35 50 Cals Bike 25 Toe to Bar For TIme

Close Grip Bench Press: Build to a Max then Max Reps @ 85% SA DB Bent over Row: Build to a heavy 5 Rep Workout 500 M Row 15 Burpees 10 Sandbag Cleans @100/150 6 Rounds For Time

Clean: Build to a heavy Front Squat: Build to a heavy Work Out: 10 Thrusters @ 95/65 8 Bar Facing burpees 10 Snatches @ 95/65 8 Bar Facing Burpees 5 Rounds

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

Pressing: Split Jerk: Build to a heavy Push/ Pull Strength Max set of Ring Dips Rest 5 minutes Max Set of Pull Ups 3 Round s Workout 4 Minute of 10 Wall Balls 10 Toes to Bar Increase Reps by 2 Rest 4:00 x 3 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: Build to a heavy Hang snatch then 20 Reps @ 77% for time Back Squat: Tempo 42x1 Build to a heavy Single Leg Work Super-set: A1: Bulgarian Split Squat 32x 1 x 10 Total Reps A2: Weighted Pull - Ups; 4 Reps; build each set x 4 Sets Workout: 15 Toes to Bar 20 Cals Row 50 Double Unders 12 Minute AMRAP