1.) 5 Power Clean from High Hang Blocks every 2:30 for 5 rounds working up to a session 5RM
Then continuing every 2:30 complete
7 Power Clean @ 95% 5RM
9 Power Clean @ 90% of 5RM
Note: Drop Bar to blocks after each rep, reset and pull relatively quickly
*2.) 10 Clean Deadlift every 3 minutes for 9 minutes adding load working up to a session 10RM
Then 
Then continuing every 3 minutes 
Max Effort @ 95% of 10RM
Max Effort @ 90% of 10RM
Note: Clean Deadlifts are to be hook gripped with no mixed grip
*3.) 50 reps Single Leg Step-ups 24/20” 35/25lb Dumbbells
Note: Working leg must extend fully before non working leg touches top of box. Doesn’t need to be fast just keep moving
1.) 10 x 200m Row Repeats 
10 rounds
200m Row
Rest 1:00 – 1:30 minutes 
Note: Goal is fastest 200m on the 10th round
*2.) For time:
10 Bar Muscle Ups 
20 Push Press 135/95lb
30 cal Assault Bike
*3.) With a partner 
100m Sandbag Bear Hug Carry 150/100lb
100m Sprint
100m Sled Push 135/95lb
100m Sprint
100m Sandbag Bear Hug Carry 150/100lb
100m Sprint
100m Sled Push 135/95lb
Note: Alternate as you wish on the Carry and Push, both sprint. Door to door
*4.) 30 minute vested Run 
Every 5 minutes complete 25 Air Squats 
*5.) 11 minute AMRAP 
11 GHD Sit Up 
11 Strict Toes to Bar