1a. 2 kb snatch - 5x8
1b. sled drag - 5x40 meters

2a. tire flip - 5x4
2b. prowler push - 5x40 meters

3. stretching and fixing - 20 minutes

1. 5 second front lever hold + 2-3 muscle-ups - x 5 sets

2. 5 second planche hold + 5 pull ups - x 5 sets

3. 5 second back lever hold + 5 dips - x 5 sets

4. tabata pushups

1a. 2 kb clean - 5x5
1b. 2 kb front squat - 5x5

2a. trap bar dead lift - 5x4
2b. hspu - 5x submax

3. sprints - 10 minutes x 50 meter sprints with 45 seconds rest
(this should be about 10 sprints)

rest

1. planche progression - 5-6x10 second holds

2. plyo pushups - 5x5

3a. neutral grip pull up - 5x5
3b. swiss bar incline bench - 5x5

4a. 1 arm bent row - 3x12-15 each arm
4b. dips - 3x12-15

5. tabata battling ropes - 20 seconds work, 10 seconds rest, for a total of 4 minutes (8 rounds), just keep the rope moving. If you dont have a heavy rope, sub a heavy blanket

1. muscle snatch - 3x5

2. overhead squat - 3x3-5

3. box squat - 6x4

4a. sandbag shouldering - 4x4
4b. good mornings or reverse hypers - 4x6

5a. lunges - 3x10/10
5b. ghr - 3x6-8

rest day or strong man day...

5 rounds, rest as necessary between rounds
2 kb snatch x8
tire flip x4
keg carry x30 meters
prowler x30 meters

w1d5

1. BB push press - 4x6

2a. chin up - 4x6
2b. ring push up - 4x10
2c. 1 arm row - 4x8-12 each side

3.  shoulder shocker series - 3x10 of each performed as a circuit, rest only as necessary between sets
a. plate front raise
b. db lateral raise
c. bb tall muscle snatch
d. recline Y with strap (trx)
-hold on to strap, lay back, straight arm raise to Y position overhead

4. planche practice - 5 minutes

1. Muscle snatch - 3x5

2. Front squat - 4x6

3. Deadlift - 4x6

4a. DB Bulgarian split squat - 3x8/8
4b. KB swing - 3x10
4c. Hanging leg lift - 3x12

5. Squat jumps + sprint - 5x10+50 meters

agility drills and sprints
- i recommend you find a hill or a sled and run hard for 5-10 seconds with 30-60 seconds rest
- repeat for about 20 minutes