75 Alternating Single Arm Devil Press, 50 lbs

3 rounds of: Row, 500 m 21 Alternating Dumbbell Snatches, 50 lbs

Intervals Run, 8.5 km | 39:47

Intervals Run, 5 km | 21:06

Intervals Run, 8 km | 35:08

800 Double Unders 50 AbMat Sit-ups 50 Double Dumbbell Deadlifts, 100 lbs 400 Double Unders 35 AbMat Sit-ups 35 Double Dumbbell Deadlifts, 100 lbs 200 Double Unders 20 AbMat Sit-ups 20 Double Dumbbell Deadlifts, 100 lbs

Intervals Run, 10 km | 44:46

Row, 2001 m 9 Double Dumbbell Front Squats, 100 lbs 11 Strict Pull-ups 9 Double Dumbbell Front Squats, 100 lbs 11 Strict Pull-ups 9 Double Dumbbell Front Squats, 100 lbs 11 Strict Pull-ups 9 Double Dumbbell Front Squats, 100 lbs 11 Strict Pull-ups

Intervals Run, 10 km | 46:37

Sets 5 Power Clean + Hang Squat Cleans | 185 lbs 5 Power Clean + Hang Squat Cleans | 185 lbs 5 Power Clean + Hang Squat Cleans | 185 lbs 5 Power Clean + Hang Squat Cleans | 185 lbs 5 Power Clean + Hang Squat Cleans | 185 lbs

Sets 5 Back Squats | 275 lbs 5 Back Squats | 275 lbs 5 Back Squats | 275 lbs 5 Back Squats | 275 lbs 5 Back Squats | 275 lbs

20 Double Dumbbell Power Cleans, 100 lbs 20 Double Dumbbell Thrusters, 100 lbs 20 Double Dumbbell Push Press, 100 lbs 20 Alternating Dumbbell Snatches, 50 lbs 20 Single Arm Dumbbell Overhead Squats, 50 lbs 20 Double Dumbbell Front Squats, 100 lbs

50-40-30-20-10 reps of: Air Squat AbMat Sit-up

Intervals Cycling, 15 km | 35:28

Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi