Bench Press-Build to Heavy 3 THEN- Tabata Style: Strict Pull-Ups Bike Calories Push-ups Bike Calories

3 Rounds: 400 Meter Run 12 Dumbbell Power Snatches 50/70 M-35/55 21 Single Dumbbell Squats 50/70 M-35/55

AMRAP 5: Buy-In: 25/35 Calorie Assault Bike Max Rounds of "The Chief" 95/135 M-85/115 Rest 5 Minutes AMRAP 5: Buy-In: 18/25 Calorie Assault Bike Max Rounds of "The Chief" 105/155  M- 95/135 Rest 5 Minutes [...]

Practice- Rope Climb Technique Then- For Time: 1 Mile Run Directly Into… 50-40-30-20-10: Double Unders AbMat Sit-ups --------------- 2 MONTHS OR LESS Practice- Rope Climb Technique THEN- For Time: 1000 M  Run OR Row Directly [...]

Deadlifts- Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 THEN-  7 Min AMRAP: Wallballs 14/20 On the Minute: 5 Deadlifts 155/225 M- 125/185 --------------- 2 MONTHS OR LESS Deadlift Technique 5reps [...]

4 Rounds: 400 Meter Run 20 Dumbbell Hang Clean and Jerks 35/50 M25/40 15 Pull-ups --------------- 2 MONTHS OR LESS 4 Rounds: 200 or 300 M Run or Row 15 DB Hang Clean & Jerks [...]