5 Rounds of the following complex: Snatch Grip Push Press, Snatch Balance, Overhead squat
Go up in weight each set. Get heavy.
5×3 Sumo Deadlift @ 70% of 1RM
1 mile run for time. Note time at 800 meters.
3×8 Back Squat @ 65% of 1RM
5×3 Weighted Ring Dips (add 3-5% to last week)
5×7 Strict Handstand Push-Ups to same deficit as last week
EMOM for 7 minutes:
4 Walking Lunge Steps in front rack (95#/65#)
6 Over-the-Bar Burpees
5×1 Squat Cleans @ 85% of 1RM
7×3 Bench Press (heavy but stick with same weight for all 7 sets)
4×800 meter row (do not deviate more than 5 seconds per round)
5×2 Squat Snatch @ 85% of 1RM
3x ME UB non-false grip muscle-ups
2x AMRAP in 1 minute of rope climbs