5 sets x 3-5 reps -rest 2min- *go up in weight as long as you don't drop below 3 reps

3-5 Sets Max Reps (-2) *record your reps each set. Don't go to complete failure, leave 1-2 in the tank. Rest as needed to keep these quality.

Max Unbroken Pull Ups* *every break Row 20 cals

5 sets of Max Unbroken -rest 3min between -Still stop short of complete failure. Once they feel like a grind cut it and rest. Goal is to get more than 30. record your sets

4 Sets 6 reps 65-75% 1rm -rest 90sec- go slightly heavier than last week

Skull Crushers

3 x 15

5 Rounds 10 Shuttle Runs 12 Deadlifts 9 Hang Power Cleans 6 STOH Shuttle Run 7.5m= 1 rep BB=70kg

50 Cal Echo 1000m Row 30 Burpee Over Rower

3 sets 12 reps -rest 1min -

Band Scapular Retraction

3 x 12

4 Sets 6 reps 75% 1rm -rest 90sec-

Feet Elevated Inverted Row

3 x MAX

27 Box Jumps 21 T2B 15 Power Snatch 52.5kg 9 Overhead Sqauts 52.5kg -rest 2min- *this is a version of a workout from last year. Use the first set as a feeler, and then try aim for negative splits. Break the T2B early .