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Bench Press, 3 reps on 60s x 8 sets Ring Plank Hold, 30s/30s x 3 rounds 7 Rounds: 7 Cleans 7 Push Press 7 Toes to Bar 7 Ball Slams

KB Circuit 6 Rounds; 3 on right arm, 3 on left arm, 30s @ each Waiters walk 1 Arm push press 1 Arm row Half get-up Suitcase walk Rest 1000m Row Rest 5 min 1000m Row

Alternating on the minute x 12 minutes Push Press 5 Reps Deadlift 7 Reps AMRAP in 10 minutes 12 KB Swings 12 Burpees

Squat 10×2 @60% of 1RM 4 rounds 500m row 15 pull-ups 30 double unders Rest 3 minutes

Snatch pull 5×3 Snatch heavy 3 Death by front squats

Snatch Dead-lift heavy 5 AMRAP in 3 minutes 3 Dead-lift 3 Hang Power Clean 3 Push Press Rest 3 minutes AMRAP in 5 minutes 6 Front Squat 25 Double Unders Rest 3 minutes AMRAP in 8 minutes 10 Overhead Walking Lunges 10 Toes to Bar 10 Burpees

Alternating on the minute for 12 minutes Push Press x 5 Overhead Squat x 3 4 Rounds 10 Ring Dips 10 Pull-ups 10 Push-ups Rest 90s

Deadlift 10×2 on 60s Death March 3×50′ AMRAP in 15 minutes 3 Handstand Pushups 6 Toes to Bar 6 Pullups 3 Hang Power Snatch

Clean and Jerk: Deadlift 2 Pulls 1 Clean 2 Jerks x6-8 3 Rounds 20 Walking lunges 20 Box jumps 20 Air Squats Rest 3 minutes

Bench Press 3RM Alternating on the minute for 12 minutes Row for meters 15 KB Swings