5-3-3-1+
Set 1 at 85% 1rm
Set 2 and 3 at 90% 1rm
Set 4 at 95% at 1rm working to a new heavy single 1rm

Unbroken Hang Clean (cannot take hands off bar once set has started)
10-8-6-4-2

2 Rounds for Time
1 x Stairs / 400 Meter Run, 26 Hand Release Push Ups
1 x Stairs / 400 Meter Run, 26 USA Kettlebell Swings @ 16/24kg
1 x Stairs / 400 Meter Run, 26 Sit Ups
1 x Stairs / 400 Meter Run, 26 x Double Dumbbell Deadlifts
1 x Stairs / 400 Meter Run, 26 Double Under
1 x Stairs / 400 Meter Run, 26 Box Jump Step Down @ 61/51cm

40s. ON / 20s. OFF:
1. Row 8-14 cal / Ab 6-10 cal
2 T2B 10-15
3. HSPU 5-10

• 3-pos. Clean (15min:
• Split Jerk (15min)

For max rounds
Max rounds in 4 minutes of 5x Hang Clean (135#/85#) + 10x Burpees
Rest 2 minutes
Max rounds in 4 minutes of 5x Power clean (135#/85#) + 10x Pull-ups
Rest 2 minutes
Max rounds in 4 minutes of 15x Box Jumps (24/20") + 15x Wall Balls (20#/14#)

Bring it back to where we started.
Look back to week 1, you should be jumping higher and swinging more. Form over load on Step ups

SL Box Jump (onto plates) 4 x 6/
KB Goblet Side Step up (knee bent to 90 degrees as starting point) 4 x 8/
Heavy KB Swing x8

Partner starts into SL Box Jumps When Partner 1 finishes first leg of step ups

4 min sets

20 minutes

PartnerWOD
8 Rounds
(30sec ON/30sec OFF with Partner. Partner 1 works -P2 rest....

Rowing in Calories
KB Snatches 24/16kg
Situps
Thrusters 42,5/30kg
Rest

(Score, total of your reps together)

Superset 5 sets on each
A. 5-10 Diamond push ups (scale to regular push ups if needed)

B. 10-15 Ring Row ( feet on box if needed)

2 mins rest after A & B

Max rounds in 12 minutes
8x Hang clean (70-75% 1RM)
Sprint 50 yards out and back