your results...

Press 3×5 5 Rounds 300m Row 7 Ring Dips 7 Pullups 7 Box Jumps Rest 2 min

In 5-6 total sets build to a heavy single back squat Squat, 2 reps on 60s x 10 sets Every 45s x 8 sets 5 KB swings Max reps walking lunges with kb

1000m technique row Snatch 3 reps on 60s x 8 sets 5 rounds for time 9 Deadlifts 6 Power cleans 3 Squat clean and jerks

Deadlift for speed, 2 reps on 60s x 10 sets Weighted Pullups 3 Reps on 45s x 8 sets 3 Rounds 10 One arm swings L/R 15 Goblet squats 5 Half Getups L/R

Bench Press 3×5 5 Rounds for time 10 DB Snatch L/R 8 Toes to bar 6 Handstand pushups 4 One arm overhead squats L/R 2 Rope climbs

Clean and Jerk Heavy set of 2 over 5-6 sets 4 Rounds 5 Power Snatch 10 Box Jumps 15 Overhead Walking Lunges Rest 3 min

Press 3RM “Two round dumbbell Jackie” 2 Rounds for time 500m row 25 Dumbbell thrusters 15 Pullups

Alternating on the minute x 8 min 3 Dead lifts 5 Ball slams 30-20-10 Box jumps Pull-ups Kb swings

Bench Press 8×3 on 45s Alternating on 45s x 6 each 10 Ring Dips 10 Pullups 15-12-9 Kettle bell swing Box jump Burpees

Squat for speed 3 reps on 60s x 10 sets use 55-60% of 1RM “The Bear” 5 Rounds for loads 7 times through the complex, Power Clean Front Squat Push Press Back Squat Push Press Rest as needed between efforts