Block 1 Strength

a) 

Deadlift
3×5
rest 3 mins between sets

b) 

1 mile Run
30 Snatches 135/95lbs
30 Jerks 185/125lbs
30 Power cleans 225/155lbs
30 muscle ups
1 mile run

Block 2 Weightlifting 

a) 

5x 3 thruster
from a rack
build to a challenging triple

Block 4 Conditioning 

a) 

Airdyne
30 Rounds 15sec On 45sec Off

Block 5 Strongman/Bodybuilding 

a) 

2×200′ Yolk carry

3×15 Lat Pull downs
3×15 Single arm Standing Tricps Extensions
3×10 Bottoms up KB Press