Day

2 x row 500 m for time rest long enough to recover between rows rest then 3 x 5 over head squats 3 x 5 unbroken sets of power snatches rest then 2 x row 500 m for time rest long enough to recover between rows READ MORE

5 x 5 weighted or strict pull up rest then couch stretch 2min each side rest then amrap in 12 min of 200 m run 12 box jumps* *start with 24/20 after each round the guys will add 45lb bumper plate and girls will add a 35lb READ MORE