ATHLETE
A. Strict Press
5 sets of 5: Rest 2-3 min between sets

B. 21-15-9
Deadlift (225/155) (185/135) (135/95)
Box Jump

COMPETITOR
A. Push Jerk 5×5 @65% – Touch and go (No re-rack)

B.  27-21-15-9
Deadlift 225/155lbs
Bar facing burpees

C. Every 4 minutes until failure:
3 Rounds
12 Toes to bar
12 Assault Bike calories
Rest remainder Stop after five rounds if you make it all the way through. Then, depending on your weaknesses, choose ONE of the following:

D. 3 Rounds
40 Wallballs 20/14lbs
80 Double-unders
10 Squat snatch 155/105lbs
Rest 3 minutes
Attempt touch and go snatch as long as possible.

E. 6 Rounds
Run 400m
Rest 1 minute