Day 1
Max set of 5 Front Squat
7 rounds for time of:
7 Ring Dips
14 Dumbbell Sit-ups, 25/15 lbs
21 Sumo Deadlift High-pulls, 95/65 lbs
Day 2
Clean and Jerk 5x2
For time:
45 Thrusters, 95/65 lbs
45 Pull-ups
Day 3
Upper Body Circuit
4-5 sets
12 Ring Rows
6 Pushups
12 Back Extensions
60 second weighted plank
Complete as many rounds as possible in 10 mins of:
Run, 200 m
10 Burpee Pull-ups