STRENGTH FRONT SQUAT 3 X 2 95% WORKOUT OPEN 20.3 21-15-9 DEADLIFT  (WT 1) 225/155 HSPU THEN 21-15-9 DEADLIFT (WT 2) 205/315 50′ HANDSTAND WALK TIME CAP 9 MIN  

WORKOUT I GO/YOU GO AMRAP20 3 SNATCHES 135/95, 95/65, 65/45 3 BOX JUMPS 3 CLAPPING PUSHUPS

STRENGTH CLEAN & JERK 4 X 2 95% WORKOUT AMRAP20 1-2-3-4-5-6-7-8-9-ETC…….. FRONT SQUAT 135/95, 95/65, 65/45 HSPU V-UPS  

STRENGTH DEADLIFT 3 X 2 95% WORKOUT BENCHMARK HELEN 2 ROUNDS 400m RUN 21 KB SWINGS 50/35 12 PULLUPS  

STRENGTH BENCH PRESS 3 X 5 85% WORKOUT FOR TIME 5 ROUNDS 10 POWER CLEAN 135/95, 95/65, 65/45 10 BACK RACK LUNGES 20 LEMON SQUEEZERS