STRENGTH – Overhead Press 2-2-2-2-2 5 sets of 2 reps as heavy as possible. Failed second reps will count as a set Finish with 3 max sets of a) max set of dead-hang pull-up (overhand grip) b) max set of ring or fix dips

CONDITIONING 12 min AMRAP 2-10 m run 4 Power Clean (185#/135#) 12 HR Push-up if your power clean is above 225/165#’s your working load should be at 80%

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A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever


Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-


A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb