STRENGTH EMOM10 EVEN 30 SEC HANDSTAND HOLD (SHOULDER TAPS IF POSSIBLE) ODD 30 SEC DOUBLE UNDER/SINGLE PRACTICE WORKOUT 10-9-8-7-6-5-4-3-2-1 KB SWINGS 70/50, 50/35, 35/25 BOX JUMPS 24/20, 20/16, 16/12 HAND RELEASE NARROW PUSH UPS  

STRENGTH FRONT SQUAT 1RM WORKOUT 8 ROUNDS 20 SEC PUSH PRESS 135/95, 95/65, 65/45 10 SEC REST 20 SEC LEMON SQUEEZERS 10 SEC REST SCORE IS TOTAL REPS PERFORMED  

WORKOUT AMRAP20 WITH PARTNER 40 WALLBALLS/PLANK 40 RUSSIAN TWIST/WALLSIT 40 GROUND TO OH/OH HOLD 40 WALLBALL PASS SITUPS

STRENGTH EMOM10 EVEN – 10 STRICT DB SHOULDER PRESS (5 EACH ARM) 45/35 ODD – 10 BENT OVER DB ROWS (5 EACH SIDE BOX FOR SUPPORT) WORKOUT THE LONGEST MILE 4 ROUNDS 10 BURPEES 100M RUN 10 AIR SQUATS 100M RUN 10 PUSHUPS 100M RUN 10 SITUPS 100M RUN  

STRENGTH BENCH PRESS 3 X 4 90% WORKOUT FOR TIME 3 ROUNDS 10 BACK SQUAT 135/95, 95/65, 65/45 10 V-UPS REST 2 MIN 3 ROUNDS 10 DEADLIFT 225/155, 185/135, 135/95 10 RING DIPS