Sprint Intervals:

50 yd sprints (grass/rolling) - 6.40, 6.40, 6.16, 6.03, 6.00, 5.84, 5.99, 5.97, 5.97, 5.91

120 yd sprints (grass) - 3 reps (no time) - full sprint

4 rounds 500m row 10 oh squat@95 10 pullup

Max Deadhang Pull-ups in 5 minutes

then

find your 1 RM Clean and Jerk in 10 minutes

Front squats
5-5-3-3-1-1
135, 155, 165, 185, 205, 216

Back squats
3-3-2-1-1
165, 205, 225, 255, 275

Weighted pull ups between sets x3 @35# kb

3 rounds for time:
- 400 meter run
- 21 Kettle Bell Swings Rx 53/35
- 12 pull ups

3 Rounds with a 30 Minute time cap

800M Row
150 SU
35 Slammer Ball

AMRAP 12 mins
5 Deadlift @ 120kg
15 Wall Balls @ 8kg 10ft Target

1RM OHS @100# PR

then

12min AMRAP
5 barbell roll-outs
10 over the bar Burpees

Warm up: - 1 x 60sec Wall Sit - 60 seconds rest
- 1 x 40sec Wall Sit - 40 seconds rest
- 1 x 20sec Wall Sit
- 300m jog

Main: - 5 x 400m Run every 3mins
- 4 minutes of Lunges
- 3 x 400m Run every 3 mins
- 4 minutes of Single Leg Deadlifts alternating legs
- 1 x 400m Run

10 x 10kg dumbell lunge to step-up, front leg on bosu for lunge(each leg)
10 x 14kg dumbell lunge to step-up, front leg on bosu for lunge(each leg)

10 x 20kg Good Morning
10 x 30kg Good Morning
10 x 40kg Good Morning

5 x 40kg OHS with 1 second hold at the bottom of squat
5 x 40kg OHS with 2 second hold at the bottom of squat
5 x 40kg OHS with 3 second hold at the bottom of squat
11 x 40kg OHS