Monday

Bike: 2x15 min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals.

15min AMRAP

6 Hang Power Snatch 95lbs

8 Ring Dips

10 GHD Sit Ups

Tuesday

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

Wed

C2: 3x( 250m +500m+ 750m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Dead Lift: 5, 5, 3, 3 Rest (90sec) between lifts

Rest 3min

Split Jerk: 3, 3, 1, 1, 1 Rest (180sec) between lifts

Rest 10 min

5 rounds

hold breath for 30sec-1min (subtract this total time from workout time)

15 pull ups, 15 push ups, 15 sit ups, 15 squatsThursday

OHS: 5, 3, 3, 1

Snatch: 6 x 2 on the min @75%

Rest 10 min

5 x 30:30 (30sec on, 30 sec off) of

1 pood Kettlebell Swings

Friday

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

Press; 5, 5, 3, 3, 1, 1, 1 (pr or fail) rest 180sec between

Rest 3min

3 Rounds of:

Hollow Rocks 1min

30sec rest

Supermans 1minSaturday

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile