10 Bench Press

10 alternating DB Strict Press

5 Rounds

Rest 5 minutes

12 Bent over DB Flyes

12 DB Upright Row

5 Rounds

75 Power Snatches

45lb Sled Push 100 Yards Rest  1 minute

90lb Sled Push 80 Yards Rest  1 minute

135lb Sled Push 60 Yards Rest  1 minute

180lb Sled Push 40 Yards Rest  1 minute

15 Burpees

40 Double Unders

15 Wall Balls

Tabata Bike

Moderate ride for 4 minutes

Repeat 3 times

3 Back Squats 7 Rounds  

Ladder Couplet

20-17-14-11-8-5-8-11-14-17-20

Toes to Bar

Deck releasing pushups