Dumbbell Incline Bench Press: Build to a 5 Rep Max then Max Reps @ 85% SA DB Bent over Row: Build to a heavy 5 Rep Workout 4 Rounds for Time 12 Bar Facing Burpees 10 DB Thursters @ 50/35 8 Chest to Bars

Clean: Power Clean + Squat Clean + Front Squat Build to a heavy 2RM then 2 Reps #90% 2 Reps @ 85% Work Out: 4:00 AMRAP of 10 Power Snatches @75/55 5 Muscle Ups Rest 4:00 4: 00 AMRAP of 12 DB Hang Clean and Jerks @ 50/35 8 Burpee Box Jump Overs Rest 4:00 4:00 AMRAP of 10 Deadlifts @ 225/135 10 Cals Bike Rest 6 minutes x 2 Rounds

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

Pressing: 8 Strict Press @ @ 60% + Rest 1:00 :40 seconds Max S2OH @ 105/85lbs Rest 2:00 * add weight each round until failure. Push/ Pull Strength 1:20 Max Muscle Ups 1:20 Max HSPU 1:20 Max Rope Climbs 1:20 Max Push Ups Rest :30 Seconds between movements Workout 7 Power Snatches @ 95lb/65 Rest 1:00 17/14 Seconds Bike @ 100% Rest 2:00 x 4 Rounds

Snatch: 3 x 2 @ 70% 3 x 2 @ 75% 3 x 1 @ 80% Clean: 3 x 2 @ 75% 3 x 2 @ 80% 3 x 1 @ 85% Back Squat: Tempo 42x1 6 Sets of 4 Reps @ 65% Tempo 42x1 Workout: 10 Strict Pull ups 10 Cals Bike 10 Ring Rows 10 Cals Bike Max Pull Ups Rest 3:00 x 3 Rounds

Rest Day, Focus on recovery and preparation for the week. Here are some thing to thing about to improve how your body absorbs the food you consume. These small steps can make huge differences. Chewing your food for 20 to 30 chews for each bit. Chewing your food into smaller chunks is going to infuse saliva, which will help with digestion. Have you ever thought about the state you’re in when you are consuming nutrition? Parasympathetic (rest and digest) and Sympathetic Nervous

5 Minutes AMRAP of 1000/800 M Row Max Squat Snatches @ 135/95 Rest 3:00 5 Minute AMRAP of 50/40 Cals Bike Max Toes to bar Rest 6 Minutes x 3 Rounds - Try to Maintain a pace as if each AMRAP was 20 Minute long.

Dumbbell Bench Press: Build to a 5 Rep Max then Max Reps @ 85% SA DB Bent over Row: Build to a heavy 5 Rep Workout Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball

Clean: Power Clean + Squat Clean Build to a heavy 2RM then 2 Reps #90% 2 Reps @ 85% Front Squat: Max Reps @ 85%, Leave on rep in the tank, Rest 2:30 x 5 - 7 Sets Work Out: 4:00 AMRAP of 15 Wall Balls @ 14/20 5 Muscle Ups Rest 4:00 4: 00 AMRAP of 50 Double Unders 12 Thrusters @ 75/55 Rest 4:00 4:00 AMRAP of 8 DB Box Step Overs 12 Cals Ski Rest 6 minutes x 2 Rounds

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