STRENGTH FRONT SQUAT 3 X 2 95% WORKOUT 4 ROUNDS 20 SDHP 115/75, 95/65, 65/45 15 V-UPS 10 RING DIPS  

STRENGTH DEADLIFT 1RM WORKOUT 12 MIN CLOCK RUN 1 MILE FOR TIME -THEN- AMRAP IN REMAINDER OF TIME 20 AIR SQUATS 20 SITUPS  

STRENGTH EMOM10 EVEN – SINGLE ARM DB SHOULDER PRESS (5 EACH ARM) 50/40, 45/35, 40/30 ODD – DB BOX STEP UP (SLOW AND CONTROLLED) (5 EACH LEG) WORKOUT FOR TIME 21-18-15-12-9-6-3 KNEES TO ELBOWS PUSHUPS AIR SQUATS RUN 100m AFTER EACH ROUND  

STRENGTH BACK SQUAT 3 X 2 95% WORKOUT AMRAP15 5 DEADLIFT 225/155, 185/135, 135/95 10 BURPEE BAR HOPS 3 AB ROLLERS

STRENGTH CLEAN & JERK 4 X 2 95% WORKOUT FOR TIME 400m RUN WITH WB 20/15 40 WALLBALLS 20/15 35 WB BOX STEP OVERS 24/20 20/15 30 WB SITUPS 20/15 25 OH WB LUNGES 20/15 20 WB SQUATS 20/15 400m RUN WITH WB