Strength Sumo Deadlift

1-1-1-1-1 start 87.5%

** Build 7-5-3-2-1

Amrap 4 Mins , Rest 2 Mins , Amrap 6 Mins

2 Ring Muscle Ups or 5 Pull Ups

4 Thrusters *HD

8 Power Cleans

16 Push Ups

Endurance Bootcamp

Every 2 Mins for 8 Rds ( 4 each )

Alternate between:
1 - 300m Run

2 - 20 KB DL HP 24/16kg
15 V - ups
10 Burpees

4 rds each
20 sec on 10sec rest (rotate after all 4 rds of one exercise, let one interval pass while changing exercises)
Wall Balls
Bicycle Twist
Walking Lunge
Plank Alternating Arm + Leg Lift