A. Complete 3 rounds for quality of:

8 Ring or Slider Hamstring Curls

15 Rack RDL - moderate weight

8 Dragon Flys

B. Complete 12 rounds for time of:

100m Sled Push

Teams of 3 - I go, you go.

18.30 Gymnastics

A. 5 Sets of:

A1. 5 (Bulgarian) Ring Dips

A2. 10 Inverted Ring Rows

B. 5 Sets of:

B1. 10 Pseudo Planche Push-Ups

B2. :10 - :20s Chin-over Bar hold

19.30 Weightlifting

A. Hang power clean + hang clean

A.1 Establish a daily max. You can drop after the last lift but not between reps.

A.2 Drop down to 90% and do ten additional singles in either hang power clean or hang clean. Chose your worst exercise.

B. Clusters

B.1 Establish a daily 1RM in clusters.

B.2 Do thirty reps at 70% of your 1RM from B.1.

– The first ten reps have to be done in two sets of five, as TNG and where you take the bar from overhead to shoulders to the floor.

– The next ten reps are again done in two sets of five and as TNG but this time you have to take the bar directly from the overhead position down to the thighs without letting the bar touch the shoulders on the way down.

– The last ten reps are done as singles as fast as possible.