Day 1
5 Sets
24 steps DB Death March
Maximal set of negative pullups
AMRAP 15
5 Squat Cleans 95/135
15 KB Swings 53/35
45 Double Unders
Day 2
Strength Circuit in the back
4-5 Sets
8-10 Leg Extension
8-10 Reverse Hyper
8-10 GHD Back Extensions
8-10 GHD L Side Situp
8-10 GHD R Side Situp
10-9-8-7-6-5-4-3-2-1
Run 200m
Burpees
DB Snatch/Arm
Day 3
Part A
4-5 Sets
4 Deadlifts
4 DB Incline Bench Press
AMRAP 12
12 DB Deadlifts 45s/25's
9 DB Hang Power Cleans 45s/25's
6 DB Push Jerks 45s/25's
Day 4
Part A
50 Calories for time Echo Bike
4 RFT
400m Run
50 Air Squats