A. Bench Press 5-5-5+ B. For time: 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 50 yards 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 100 yards 5 Muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 150 yards 5 muscle ups 245 ...

rest day...

A. OHS: 1,1,1,1,1,1,1, B. 3 sets of max L-sit hold C. For time: 21-15-9 SDLHP 95/65 Lateral burpees (lateral burpees are done over the DL bar)...

A. 1 RM Power Clean B.4 Sets 4 rnds 4 Burpees 5 Chest to Bar Pull Ups 6 Wall Balls...

A. 6x 1 Power Snatch + 2 Squat Snatch + 3 Overhead Squats B. Handstand Practice Pistol Practice C. For Time 10 Thrusters @ 115/85 50 Double Unders 8 Thruster 40 Doubles Unders 6 Thruster 30 Double Unders 4 Thrusters 20 Double Unders 2 Thrusters 10 Double Unders Thats It...

Rest Day/Make Up/Skills...

A. Bench Press 5-5-5 Deload B. Five round for time: 5 muscle ups 10 OHS 95/65 15 Toes to bar 20 sit ups...

A. Dead Lift 5-5-5 Deload B. 5 rounds for time: 21 Power Cleans 115 / 75 lbs 15 Handstand Push-Ups...

A. Shoulder Press 5-5-5 Deload B. Three rounds for time of: 30 Wallball shots, 20 pound ball (10.5 foot target) 75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)...

Rest Day/Make-Up/Skills...