5-5-4-4-3-3-2/ 3min rest

Strict press 5x5

Warm up(10)
3rds
20 heels to rear
10 side lunge
20 walking front kicks
10 pik n grass

WRK(24)
WRK 3:00 Rest 1:00 x6
12 single arm dumbbell hang to overhead
6 burpees(tempo-3 seconds on the down portion of the push up)
12 jing jangs(5yd suicide)
6 db upright row(tempo-3 seconds on the down portion of the row)

Finisher
1:00 six inch hold
1:00 samson stretch

For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches (Kettlebell)
1 Mile Run
100 Meter Walking Lunge

WARMUP
1 Round:
400 Meter Easy Jog

2 Rounds:
30 Seconds Active Spidermans
30 Seconds Active Samson
30 Seconds Inchworm to Push-ups

3 Rounds:
10 Mountain Climbers (10 Each Leg)
10 Single Dumbbell Deadlifts (5 Each Side - Hit Between Feet)
10 Reverse Lunges (5 Each Side)

7 rounds
800m bike
25 goblet squats
15 burpees

-build up

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Bodybuilding circuit

Tempo circuit

4 Rounds, rest as needed!

1) 8 – 12/side Goblet DB/KB Cossack squat @ Tempo 2020
2) 8 – 12/side DB/KB Single leg RDL @ Tempo 3012
3) 8 – 12/side Single arm DB/KB Rotational row @ Tempo 3012
4) 8 – 12/side Single arm DB/KB Floor press @ Tempo 3012

Tempo (2020). 2-seconds down, no pause at the bottom, 2-seconds up, no pause at the top
Tempo (3012). 3-seconds down, no pause at the bottom, fast up, 2-second pause at the top

Warm up(10)
2rds
20 jax
10 pik n grass
20 knuckle draggers
10 reverse lunge

RCVR(20)
200m run on the 2:00 x10

Finisher
50 double crunch
1:00 IT stretch

For time
Run 800m
50 burpee box jumps
Run 800m

• sub 1000m row