4x5 back squats

Between each set->
5+5 single Leg box jump
3x max effort jump for height

Rest ~2:00

Choose ONE of the following sports:
Swim 30mins @ 85-90% desired race pace
Bike 30mins @ 85-90% desired race pace
Run 30mins @ 85-90% desired race pace
Row 30mins @ 85-90% desired race pace

Spend 10:00 working on Muscle Ups
Spend 10:00 Working on Handstands / Walks
Spend 10:00 working up to a 1RM box jump

In front of a clock set for 12 minutes:
1 minute of 115-lb. power snatches
1 minute of sit-ups
2 minutes of 115-lb. power snatches
2 minutes of sit-ups
3 minutes of 115-lb. power snatches
3 minutes of sit-ups

Post reps for each set to comments.

Rest day

30 min of walking

20 Min amrap

• 50 cals
• 10 situps (abmat)
• 1+1 Man makers

5 rounds for time of:
12 Dead Lifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105
One athlete completes all of the Deads, HPC and Jerks, then passes off to the other athlete who completes all the reps. That is one full round.

Sumo Deadlift 2-2-1-1

3, 3, 3, 3, 2

15 - 1 reps of:
burpees
sit ups
air squats

For this workout, perform 15 burpees followed by 15 sit ups and then 15 air squats. Then do 14 of each. Then 13 and so on.