Strength: EMOM 8 MIN EVEN 30 SEC WALL SIT ODD STRAIGHT LEG BEAR WALK WORKOUT: 500m ROW -THEN- 3 ROUNDS 20 KB SWINGS 70/50 20 STATIONARY LUNGES 20 LEMON SQUEEZERS -THEN- RUN 400m

STRENGTH: CLEAN AND JERK 70% 1RM 5 X 3 WORKOUT: BENCHMARK #8 FRAN 12-15-9 THRUSTERS 95/65 PULLUPS

Strength: EMOM 8 MIN EVEN 30 SEC SUPERMAN ODD 30 SEC HOLLOW HOLD WORKOUT: FOR TIME: RUN 200m 20 SITUPS RUN 200m 20 RING DIPS RUN 200m 20 AIR SQUATS RUN 200m 20 BOX JUMPS 24/20 RUN 200m 20 AIR SQUATS RUN 200m 20 RING DIPS RUN 200m 20 SITUPS RUN 200m

Strength: Shoulder Press 70% 1 RM 5 X 3 Workout: 4 RFT 10 Deadlift 225/155 10 Burpee Bar Hops 5 Ab Rollers

Strength: Backsquat 70% 1RM 5 X 3 Workout: AMRAP 6 MIN 10 Wallballs 20/15 10 Wallball Situps 20/15 Rest 2 Min AMRAP 6 MIN 10 OH WB Walking Lunges 20/15 10 Knees To Elbow