WORKOUT FOR TIME 4 ROUNDS 10 KB SWINGS 70/50, 50/35, 35/25 10 LEMON SQUEEZERS REST 2 MIN 4 ROUNDS 10 KB SDHP 20 FLUTTER KICKS  

STRENGTH SHOULDER PRESS 3 X 4 90% WORKOUT FRAN 21-15-9 THRUSTERS 95/65 PULLUPS  

STRENGTH EMOM10 EVEN 30 SEC DOUBLE UNDERS ODD 30 SEC WEIGHTED PLANK WORKOUT FOR TIME RUN 800m -THEN- 3 ROUNDS 5 DB PLANK ROW/SIDE KNEES/SQUAT CURL 50/35, 35/25, 25/15 10 DB LUNGES 20 DB RUSSIAN TWIST -THEN- RUN 800m  

STRENGTH BACK SQUAT 3 X 4 90% WORKOUT THE LONGEST MILE 10 BURPEES 100m RUN 10 AIR SQUATS 100m RUN 10 PUSH UPS 100m RUN 10 SITUPS 100m RUN  

STRENGTH CLEAN & JERK 4 X 3 90% WORKOUT 3 ROUNDS 10 HANG SNATCH 15 BOX JUMPS 20 SITUPS