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24:00 EMOM Min 1: Power Snatch Min 2: Wallball Shots Min 3: Crossovers/Double unders Then.. 4 Rounds: 10 DB Hang cleans 50/35 10 DB Bench press 10 DB deadlifts

Power Clean and Jerk 10 -8-6-4-2 *Each set should be touch and go building to a heavy 2 Power Clean and Jerk *rest 90 seconds between sets Then… Back Squat Every 1:30 x 6 Sets: 2 Tempo BS (3 sec down, 1 sec pause, 1 sec explode up) + 1 Regular tempo BS Start at…

2 Rounds: 1:00 Row 5 Air squats 5 sit-ups 5 Single DB curls 5 Push-ups 3 Chin-ups Then.. 3 Rounds: 1,000/800 Row/Ski 50 Air squats 40 sit-ups anchored with dbs 30 Alt DB curls 35/25 20 Push-ups 10 Chin-ups/ Banded

Complete 5 sets 8 Deadlifts + 5/5 Deficit curtsy lunge from a 45lb plate (goblet hold KB if able) all 5 on one side then all 5 on the other. Then.. 14:00 AMRAP: 30 box step ups 30 Alt Hang DB snatch 50/35 30 Single DB S2OH -10/10/5/5 300m Run

3 Rounds: :30 bike 20 Arm circles with 2.5 plates each way 5 push-ups 10 Empty BB bench 20 Band pull aparts. Then.. Bench Max out (week 1 of 2) EMOM 5 Min 1 – 8 @ 50% Min 2 – 6 @ 55% Min 3 – 5 @ 60% Min 4 – 3 @…

3 Rounds 10 Wallball 15 Push-Ups 20 Lunges Then.. Back squats 8 Reps *The goal for this week is to use the same weight as last week and perform 8 reps instead of 7 reps Then.. 3 rounds 400m Run 20 Toes to Bar 20 V Ups

EMOM x 4 min 5 Tuck Crunches 5 Sit Ups :10 Sec Hollow Hold with Flutter Kick then: 3 Rounds Not For Time: 10 Dips 10 DB Hammer Curls 12 DB Lateral Flies Then.. 20:00 AMRAP 20 KBS 20 Hand Release Push Ups 20 Walking Lunges :30 Sec Side Plank R :30 Sec Side Plank…

0-8min… 3 Rounds: 250m Row 200m Run 8-16min… 3 Rounds: 20 Hang Power Snatches 75/55 30 Air Squats 16-24min… 3 Rounds: 250m Row 200m Run 24-32min… 3 Rounds: 20 Hang Power Cleans 95/65 20 Toes to bar

Every :30 Sec x 6 Sets 3 Power Snatch @ 95/65 rest 1 Min: Every :30 Sec x 6 Sets 3 TnG C&J @ @ 135/95 rest 1 Min Every :30 sec x 6 Sets 4 Bar Facing Burpees more Then… Front squat Every 1:30 x 6 Sets: 1 Tempo FS (3 sec down, 1…

Every 2 Min x 4 Rounds: (32 Min Total) 1: 200m Run + 6/5 Strict Chin Ups 2: 9 DB Deadlifts + 7 DB Hang Power Cleans + 5 DB STOH + 3 Devils Press 3: 12/9 Cal Row + 12 Push Ups 4: 12 Box Step Ups + 10 DBL DB RDLs + 8…