1. Back Squat 5 x 3 2. 3 Rounds For time 30 Kettlebell Swings (70/55) 20 V-ups 10 Thrusters (135/95)

1. Build Quickly to a heavy deadlift 2. EMOM x 14 minutes Min 1 – 15 Deadlifts (135/95) Min 2- 10 Single Arm Overhead Squats (5r/5L) 3. 2 Rounds of Plankx 60sec Side Plank x 30 sec Ring Rows x 15reps

1. Complete the following 3min Max Cals on Assault Bike 3 minute rest 3 minute Max reps of 10m Shutttle run 3 minute rest 3 minute max reps Wall Ball 3 minute rest 3 minute max reps of burpee box jump over 3 minute rest 3 minute max Bench (bw/75%bw)

3 sets of : Toes to Bar x 10 reps Double unders x 50 2. Ten minutes build to a heavy Power Clean 3. Two sets of : 10 Power Clean 115/75) rest 2 minutes * focus on barbell cycling 4. For Time 30 Shoulder to Overhead (115/75) 20 Pull ups 20 S2O 15 Pull ups ... Continue Reading

4 sets of : Bulgarian Split Squat x 8 reps One Leg Deadlift x 6-8reps One Arm Shoulder Press x 8-10 2. In partners Alternate rounds to both complete 4 rounds each: 50m suitcase carry R-arm 50m suitcase carry L-arm 10 Sumo deadlift high pull 50m Overhead W ... Continue Reading