Buy in: 10 reps- Cat/Camel, Hip thrusts on bench, toes to bar, sit-ups, side-lying bridges.

Deadlift 2x5@65%,2x3@75%, 1 x max reps@85%

In 20 minutes complete as much as possible of:

10-9-8-7-6-5-4-3-2-1

Bench Press 115/195

Squat Clean 95/145

Deadlift 185/295

Buy in: 5 reps Barbell clean progression. Mobilize.

15 minutes to find 1RM Power Clean

then complete as many rounds as possible in 7 minutes of:

3 Power Cleans 135/205

6 Chest to Bar Pullups

9 Bar facing (non-stepping) burpees 

Buy in: 10 reps unloaded barbell complex Hang Power Cleans>Strict Press>RDL>Hang Power Snatch>Good mornings>Back Squats>Push Press>Front Squats

Front Squat, Shoulder Press- 2x3@65,75%, 1x Max reps@ 85%

For time complete 4 Thrusters 1 Rope Climb, 8 Thrusters 2 Rope Climbs, 12 Thrusters 3 Rope Climbs

85/135

Sub 5 Ring Rows per rope climb

Buy in: 5 reps each movement. Mobilize.

Tabatacise. Repeat the following circuit 8 times. Order is unimportant. Record total reps. 

:20 Push Ups :10 rest

:20 Calories :10 rest

:20 Wall Balls :10 rest

:20 Power Cleans 95/65 :10 rest

:20 10 yard shuttle runs (touch the line each time)

:20 Push Press 65/95

Buy in: Tabata downdog progression. Mobilize. Progressively load your bar to prepare for squatting.

Back Squat: 5 sets of 2 reps@80-85% straight sets

then complete 3 rounds for time of:

Run 400 meters

5 back squats@70% of 1RM

5 deadlifts@70% of 1 RM