SNATCH GRIP DEADLIFT TO HANG                       5×8     60% of deadlifts Skipping with the Devil 9 min AMRAP 9 Devils Press (50s/35s) 18 Wall Balls (20/14) 45 Double Unders Core Work 3x 1 min Planks in b/w sets 30 sit ups LiteFit Push/Pull EMOM x 16 Odd #'s: Ring Rows Even #'s: Floor Chest

Strict press     5x5 @ 65%   Seated KB one arm press     3x12   “Joe Dirt”        5 rounds        15 Wall Balls  20/14 15 DB C& J     50/35 LiteFit Strict press w/ KB's     5x5 @ 65%   “Joe Dirt”        5 rounds        15 Wall Balls  20/14 15 DB C& J    

Bench             5x5 @ 50%   SUPERSET      ring dips         push ups        4x8     “Kramer”       12.9.6 Wallballs        20/14 Push Ups        into     6.9.12 Push Press     135/95 T2B     Olympic Lifting Upper Back Mobility 10 mins Clean Complex x 5 RDS 1 High Hang Pull 1 Hang Pull 1 Floor Pull @ 65% Clean