Warm-up

3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side)
:20 Second Hollow Hold
200' Single Kettlebell Farmers Carry (change at 100')

Work

“Randy Savage”

5 Rounds:
3 Rounds of "Macho Man" @ 175/125
5 Toes to Bar / Hanging Knee Raises
5 Chest-to-bar Pull-ups / Chin-over-bar Pull-ups
5 Bar Muscle-ups / Chest-to-bar Pull-ups

1 Round of "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks

If not going overhead do Deadlifts + Power Cleans + Front Squats

CompTrain

Olympic Complex
On the 2:00 x 5 Sets:
3 Power Cleans
3 Front Squats
3 Push Jerks

Set 1: 60% of 1RM Clean and Jerk
Set 2: 65% of 1RM Clean and Jerk
Set 3: 70% of 1RM Clean and Jerk
Sets 4-5: Build to a Heavy

7am E Fit

4 sets:

• 8 DB DL + 2 lunges steps

• 12 ball hamstring pulls

• 15 BB weighted squat jumps

• 12 static lunges/side (BB under front leg)

• 15 KBS

  *20 prone PVC pipe lifts after each set

AMRAP 12

• 10 burpee tuck jump

• 10 alt. squat rockets

• 10 jumping lunges

• 10 squatting calf raises

• 10 plank shoulder taps/side