Strength: EMOM x 10 5 Reps Back Squats Workout: 50-40-30-20-10 Wall Balls DB Box Step Overs

Strength: 10 sets of: 10 Strict Ring Rows 10 Deficit Push Ups 10 Strict Toes to Bar or Leg Raises 10 Bent Over Rows (DB,KB, or BB)45 Seconds Plank Workout: 10 Min AMRAP 10 DB Hang Cleans 10 Push Ups 10 Calorie Row

Strength: Alternating EMOM x 10 Max Unbroken Strict Press (~65% of 1 RM) Max Double Unders Workout: 6 Rounds For Time: 30 Seconds Right Arm Sledgehammer Strikes 10 Seconds Rest 30 Seconds Left Arm Strikes 01 Seconds Rest 30 Seconds Max walking suitcase lunges 10 Seconds Rest 30 Seconds Max Z press 10 Seconds Rest 30 Seconds Max Double Unders 10 Seconds Rest

Strength: Every 90 seconds 5 Deadlifts + 5 Heavy Russian KB Swings + 5 High Box Jumps Workout: 15-12-9-6-3 Deadlifts 400m Run

Climb the ladder in 10 minutes 3,6,9,12,15……… Devils press, Toes to Bar Rest 90 Seconds then….. Climb the ladder in 10 minutes 2,4,6,8,10……… Renegade Rows, Ball Slams Rest 90 seconds then……. Row 1000m

Strength: EMOM x 10 1 Power Clean Workout: Annie Learns Power Cleans 50-40-30-20-10 Double Unders – Sit-ups 25-20-15-10-5 Power Cleans

Strength Bench Press 3-3-2-2-3-3-2-2-1-1 Workout: 20 Min AMRAP 3 Rope Climbs 10 Burpees 10 Renegade Row 3 Wall Climbs

Strength: EMOM x 10 Power Clean 3-3-3-2-2-2-1-1-1-1 Workout: 4 Rounds 10 Power Cleans 400m Run Plank Hold for the time equal to run

Strength/Skill Alternating EMOM x 15 Max Effort Alternating Pistol Squats or Pistol Practice/Technique 10 Right Leg Single Leg Deadlift 10 Left Leg Single Leg Deadlift Workout 15 Min AMRAP 15 Calorie Row 8 Box Jumps 4 Alternating Dumbells Snatch + 2 Alternating Overhead Lunges

Strength Every 3 Minutes for 15 Minutes (5 sets) 5 Strict Press 15 Banded Pull Aparts or 15 Strict Ring Rows 30 Double Unders Workouts “Helen” 3 Rounds For Time 400m run 21 KBS 12 Pullups