• 5 Round of:
Standard Push Ups 20/15 reps
Row 20 Kcal
2:00 rest each round

5 x 3 rep

10, 9, 8, 7, 6, 5, 4, 3, 2, 1:

• push press
• deadlift with kettlebell

Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 92-95%
*Set 6 – 1 rep @ 95-98%

Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean

Build over the course of the ten sets.

Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Double Kettlebell Swings (24/16 kg)
Minute 2 – 15 Box Step-Overs with Front-Racked Kettlebells (24/16 kg)
Minute 3 – 15 Unbroken Wall Ball Shots (30/20 lbs)

Back squat up to set of 1-5 RM.

Front squat three sets of 6.12 reps.

Swim 1000m TT
Bike 30min TT
Run 10min TT
Row 5k TT

5 rounds for quality:

• 10 one legged deadlifts (10 each side)
• 10 push-ups
• 20 ring rows (or barbell rows)
• 5 wall climbs