Day 1
4 rounds for quality of:
5/3 Pull-up Negatives
8 Bulgarian Split Squats

In partners, complete the following alternating workout:
6 rounds each
12 rounds for time of:
20 Kettlebell Swings
10/7 Bike Calories

Day 2
Strict Press
3 sets of 5 reps

Complete as many rounds as possible in 12 mins of:
9 Toes-to-bars
18 Kettlebell Goblet Lunges 53/35 lbs
Row, 500 m

Day 3
4 rounds for quality of:
Farmer Carry, 50 ft
Plank Hold, 1 min

10 rounds for time of:
5 Hang Power Snatches, 75/55 lbs
5 Overhead Squats, 75/55 lbs
5 Pull-ups
Run, 100 m

Day 4
Back Squat
10 sets of 3 reps

Complete 4 minutes at each movement before moving onto the next.
8 x 20 secs / 10 secs
Tabata Dumbbell Thruster
Tabata Push-up
Tabata Overhead Walking Lunge
Tabata AbMat Sit-up