WORKOUT PARTNER UP 2 ROUNDS 1000m ROW 20 BURPEES OVER BAR 40 WALLBALLS 20/15 60 DEADLIFT 50/35, 35/25, 25/15 80 WB OH LUNGES 100 SITUPS

STRENGTH DEADLIFT 3 X 5 85% WORKOUT UNLEASHED SF 1 minute of each with 30 seconds rest between each: Up-downs Narrow push-ups Lunges Elbows to knees Air squats Sumo dead-lift high pull 95/65 High knee tucks Everyone bike (cal) Double unders Shoulder push press Finish with rowing (cal)

STRENGTH CLEAN AND JERK 4X3 85% WORKOUT 5 ROUNDS 3 BEAR COMPLEX 135/95, 95/65, 65/45 10 PULLUPS 20 RUSSIAN TWIST 50/35, 35/25, 25/15 BEAR COMPLEX = POWER CLEAN-FRONT SQUAT-PUSH PRESS-BACK SQUAT-PUSH PRESS    

STRENGTH BENCH PRESS 3 X 8 75% WORKOUT BUY IN 50 CAL BIKE THEN 3 ROUNDS 5 DEVIL PRESS 50/35, 35/25, 25/15 20 SITUPS 30 DOUBLE UNDERS  

STRENGTH FRONT SQUAT 3 X 5 85% WORKOUT AMRAP15 10 CLEAN AND JERK 135/95, 95/65, 65/45 15 REVERSE LUNGES 20 BAR HOPS