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Bench Press  5×3 Wod: 2 RDS 15 Burpees 10 Push ups 15 Air Squats 30 ft Sand bag carry

Bench Press 2RM 4 Rounds 25 Wallball 25 KB Swings

Squat 10×3 for speed @55% of 1RM 5-4-3-2-1 Deadlift 200′ Shuttle – 50′ out and back, twice

Press 3×5 Band Pull-a-part super series 5 Sets 3 Power Clean 6 Hand Stand Pushups 12 Wallballs Rest 2 min

Dead lift 3RM 4 sets 800m run 20 toes to bar Rest 3 minutes

Kettlebell Complex Wod: Row 1000m

Kettlebell Complex Wod: Row 1000m

‘Shankle Complex’ 1 Deadlift 3 Pulls from the hang 1 Clean 2 Jerks 5-10-15-10-5 Wallball Pullups Kb Swings

Bench Press 3×5 False grip ring row 4×8 10-1 Overhead Squat 1 Rope Climb

Back Squat 75% of your 1RM for max reps – up to 20 8 Rounds for reps Hang Power Cleans 20s Rest 10s Push Press/Push Jerk 20s Rest 10s