Strength

Deadlift 5-4-3-2-1

Split Jerk 3-3-3

Metcon

27-21-15-9 reps for time

Kettlebell swings 32-24kg

box jumps

Strength

Overhead squat 6-6-6-6

weighted pull-up 10-10-10

Metcon

5 rounds for time

500m row

400m run

Conditioning

3x 1km row (rest 3min between sets)

Strength

20rm Bench press

20rm Deadlift

Active recovery

swim 1000m

Strength

Clean & Jerk 3-3-2-2-1-1

Hang Snatch 3-3-2-2-1-1

Conditioning

3 rounds for time

15 dumbell Thrusters 20kg

15 box jump overs

Metcon

For time

50-40-30-20-10 cals

assault bike

40m sled push between sets (100kg)

rest 5 minutes

For time

15 Back squats 100kg

1000m row

12 Back squats 100kg

1000m row

9 back squats 100kg