Base

Power Clean 5×3 (add 2.5 lbs to last workout)

Chin Up 3x Max Reps

Intermediate

Power Clean 1x4 70%, 2x3 75%, 1x2 80%, 1x2 85%

Conditioning

10 Minute AMRAP 7 Right Dumbbell Power Snatch + Thruster 7 Left Dumbbell Power Snatch + Thruster 7 Ring Rows

Base

Back Squat 3×5, Add 5 pounds to your last Squat workout.

Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate

Back Squat Use 80% of your heaviest 5 from Monday for 5x5.

Bench Press Use 80% of your heaviest 5 from Monday for 5x5.

Conditioning

Sprints 10x 50 yard sprints Rest 30 seconds I want the first sprint and the last sprint to be the same intensity. However don't take this as an excuse to sandbag. Push the repeatable threshold

Base

Deadlift 1×5, Add 10 pounds to your last Deadlift workout.

Pull Up 3x Max Reps

Intermediate

Deadlift Work up to a heavy 5 for the day

Conditioning

4 Rounds Single Arm Dumbbell Row - 12 R/L Dumbbell Shrugs - 12 R/L Tea Pots - 10 R/L

Base

Back Squat 3×5, Add 5 pounds to your last Back Squat workout.

Press 3×5, Add 2.5 pounds to your last Press workout.

Intermediate

Back Squat 5. 5. 5. 5. 5 Work up to a heavy for the day

Bench Press 5. 5. 5. 5. 5 Work up to a heavy for the day

Conditioning

8 Rounds Every minute perform 3 Burpees, then go for max calories on the Assault bike. Score total calories.