Buy In: Run Southern Star loop or Row 1000 meters. Get ready.

For time complete 5 rounds of the complex:

5 Power Cleans

5 Front Squats

5 Push Press

Weight is 95/135, if the bar hits the floor before the round is complete the penalty is 20 burpees.

Buy In: Tabata Double unders. 12 reps side-lying bridges left/right, bridges, bird-dogs, frog stretch,back extensions, ghd sit-ups.

Deadlift 7-5-3-1-1-1

then complete 3 sets for load of:

5 Barbell Curls

5 strict shoulder press

5 dips

Buy In: Tabata-style :20 air squats, :20 pushups, :20 toes to bar, :20 supermans repeat.

Band shoulder prep, bench press mobiliztion.

Bench Press 7-5-3-1-1-1

then in 7 minutes climb as high up the ladder as possible of:

1 burpee 1 pullup, 3-3,5-5 and so on. Immediately following the end of the timed workout, you will plank for time (clock will continue to run).

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