Deadlift

Back Squat

Bench Press

Clean

Row

Bike

Run

Bench Press 3-3-3-3-3

50-40-30-20-10 Burpees

OHS

10-8-5-3-1-1-1

27-21-15-9

Power Cleans (135/94)

Toe To Bar

1000m Row

800m Row

500m Row

~rest 5 min

1 Mile Run

800m Run

400m Run

8 rep COMPLEX

CLEAN PULL + CLEAN (NOT A POWER CLEAN) + FRONT SQUAT + JERK = 1 rep.

50 to 80 percent loading 2 “reps at each % is suggested

50-60-70-80

4 Rounds

21 Wallballs (20/14)

18 Pull Ups

15 KB Swings (53/35)

12 HSPU

7 rounds

7 rounds

12 KB Swings

1 rope climb