Day

5  x 5 deadlift rest then amrap in 15 min of: 30 kettle swings 25 sit ups 20 alternating front rack static lunge steps 95/65     READ MORE

10 x 2 hang squat snatch ( from mid thigh…no drops… hold on to the bar…you can work up in weight but you must complete the reps with no misses) rest then complete for time: 3 rounds 8 overhead squats  135/95 12 strict hspu   READ MORE

5 x 5 BACK SQUAT (work up in weight) rest then amrap in 10 min of: 8 power cleans 155/105 12 pull ups 30 cal row     READ MORE

5 x 5 bench press (work up in weight) rest then amrap in 7 min 12 alternating db power snatches 70/40 12 burpees 12 toes to bar   READ MORE