10-20-30-40-50 Bench Press DB or KB Step Overs Burpees

Every 5 Minutes for 35 Minutes (7 sets) for max load: 400m Run 3 Power Clean 3 Bar Muscle Ups or 3 Strict Pull-Ups or 3 Rope Climbs

Strength: EMOM x 10 3 Thrusters Workout: 12 Min AMRAP 30 Double Unders 3 Front Squats 6 Push Press

Strength 15 Minutes to work up to a Heavy Farmer’s Carry Workout: 5 Rounds: 200m KB/DB Farmer’s Carry 200m Sprint 1 Min Rest Immediately after Farmer’s Carry drop KB/DB and Sprint 200m . If subbing Row, then Row for 45 seconds hard

Every 2 Minutes for 30 Minutes (3 sets of each) 20/15 Calorie Row 30 Push Ups 20/15 Calorie Row 30 Wall Balls 15 Burpees Box Jump Overs

Strength: EMOM x 10 – 3 Back Squats on the Minute Workout 800m Run 50 Air Squats 40 Russian Twists 30 Ball Slams 20 KB SDHP 10 Toes to Bar 800m Row

Strength : Part 1: 3 Sets Max Reps Strict Pullups 30 Double Unders Part 2: EMOM x to 10 Max Power Cleans Max Double Unders Workout: 12 Min AMRAP 3 Deadlifts 6 Hang Power Cleans 9 Pull Ups

Strength Alternating EM9M x 10 Max Unbroken Push Press Max Double Unders (use this time to practice DU if you don’t have DU) Workout: 5 Rounds For Time 5 Push Press 10 SDHP 15 Jump Overs

Strength: Front Squat 5-5-4-4-3-3-2-2-1-1 Workout: 21-15-9 Front Squats Burpees *200m run after each set

Strength/Skill Alternating EMOM x 12 Minute 1: Max Strict Pull Ups Minute 2: Max Strict Dips Minute 3: Max Hollow Hold Workout: Cash in: 500m Row Then 8 Rounds: 5 Pullups 10 Pushups 15 Sit Ups Cash out: 400m Run