WORKOUT 3 ROUNDS WITH PARTNER 30 2-FER BOX JUMPS 24/20 30 PUSH UPS 30 WB PASS SITUPS 10 WALL CLIMBS

EMOM10 EVEN – 2 NEGATIVE PULLUPS ODD – 10 SEC RINGS HOLD WORKOUT AMRAP20 3 BEAR COMPLEX 135/95, 95/65, 65/45 20 DOUBLE UNDERS 15 WEIGHTED SITUPS 30/20, 20/15, 15/10 BEAR COMPLEX = POWER CLEAN – FRONT SQUAT – PUSH PRESS – BACK SQUAT – PUSH PRESS.  ALL MOVEMENTS COMPLETED WITHOUT PUTTING BAR DOWN    

STRENGTH BENCH PRESS 1RM WORKOUT FOR TIME 50 CAL BIKE -THEN- 7 ROUNDS 7 AIR SQUAT 7 PUSH UP 7 SIT UP 7 LUNGES 7 RING ROWS 7 UP DOWNS  

STRENGTH BACK SQUAT 3 X 9 70% WORKOUT BENCHMARK DT 12 DEADLIFT 155/105 9 HANG POWER CLEANS 6 PUSH JERK  

STRENGTH SHOULDER PRESS 3 X 9 70% WORKOUT 5 ROUNDS 10 DB SNATCH 70/50, 50/35, 35/25 15 BOX JUMPS 24/20 20 SITUPS