STRENGTH EMOM10 EVEN – SINGLE ARM DB SHOULDER PRESS (5 EACH ARM) 50/40, 45/35, 40/30 ODD – DB BOX STEP UP (SLOW AND CONTROLLED) (5 EACH LEG) WORKOUT FOR TIME 21-18-15-12-9-6-3 KNEES TO ELBOWS PUSHUPS AIR SQUATS RUN 100m AFTER EACH ROUND  

STRENGTH BACK SQUAT 3 X 2 95% WORKOUT AMRAP15 5 DEADLIFT 225/155, 185/135, 135/95 10 BURPEE BAR HOPS 3 AB ROLLERS

STRENGTH CLEAN & JERK 4 X 2 95% WORKOUT FOR TIME 400m RUN WITH WB 20/15 40 WALLBALLS 20/15 35 WB BOX STEP OVERS 24/20 20/15 30 WB SITUPS 20/15 25 OH WB LUNGES 20/15 20 WB SQUATS 20/15 400m RUN WITH WB  

STRENGTH EMOM10 EVEN – 30 SEC SUPERMAN ODD – 30 SEC HOLLOW HOLD WORKOUT BENCHMARK FRAN 21-15-9 THRUSTERS 95/65 PULLUPS

FILTHY FIFTY (PARTNER) 50 REPS OF EVERY MOVEMENT BOX JUMP 24/20 JUMPING PULLUPS KB SWINGS 35# WALKING LUNGES K 2 E PUSH PRESS 45# BACK EXTENSIONS WB SHOTS 20/15 BURPEES DUs