AMRAP20 PARTNER 20 WALLBALLS 20/14 30 WB SITUPS 40 WB OH LUNGES 200M WB CARRY IF WB HITS THE GROUND 5 SYNCHRONIZED BURPEE PENALTY

STRENGTH SHOULDER PRESS 3 X 10 65% WORKOUT FOR TIME 5 ROUNDS 10 HANG POWER CLEANS 135/95, 95/65, 65/45 15 KNEES TO ELBOWS RUN 400m  

STRENGTH 3 ROUNDS 30 SEC RIGHT PLANK 30 SEC REST 30 SEC PLANK 30 SEC REST 30 SEC LEFT PLANK 30 SEC REST WORKOUT DEATH BY DB THRUSTERS 40/25, 35/20, 30/15  

STRENGTH PARTNER EMOM10 ALTERNATE MIN WITH PARTNER 10 HYPEREXTENSION WB SITUPS WORKOUT AMRAP 15 20 WALKING LUNGES 15 SITUPS 10 PUSHUPS 2 BEAR CRAWLS  

STRENGTH FRONT SQUAT 1RM WORKOUT 10-9-8-7-6-5-4-3-2-1 CLEAN AND JERK 135/95, 95/65, 65/45 PULLUPS 3 WALL CLIMBS BETWEEN EACH ROUND