STRENGTH BACK SQUAT 3 X 7 80% WORKOUT MINI SOMEWHAT MURPH FOR TIME RUN 800m -THEN- 5 ROUNDS OF CINDY 5 PULLUPS, 10 PUSHUPS, 15 AIR SQUATS -THEN- RUN 800m -THEN- 5 ROUNDS OF CINDY 5 PULLUPS, 10 PUSHUPS, 15 AIR SQUATS

STRENGTH CLEAN & JERK 5 X 3 80% WORKOUT AMRAP 20 10 OH WALKING LUNGES 45/25 (PLATE) 20 KB SDHP 70/50 40 BICYCLE SITUPS (20 EACH LEG)

WORKOUT BENCHMARK #3 LUMBERJACK 20 20 DEADLIFTS 275/185 RUN 400m 20 KB SWINGS 70/50 RUN 400m 20 OVERHEAD SQUATS 115/80 RUN 400m 20 BURPEES RUN 400m 20 PULLUPS CHEST TO BAR RUN 400m 20 BOX JUMPS 24/20 RUN  400m 20 DB SQUAT CLEANS 45/35 RUN 400m

STRENGTH SHOULDER PRESS 3 X 7 80% WORKOUT 5 ROUNDS 10 THRUSTERS 125/85, 95/65, 65/45 10 BURPEE BAR HOPS 10 LEMON SQUEEZERS

WORKOUT I GO/YOU GO 20 ROUNDS 5 DEADLIFT 125/85, 95/65, 65/45 4 HANG POWER CLEANS 3 FRONT SQUAT 2 PUSH JERK 1 SPLIT JERK -THEN- 5 MIN DEAD HANG FROM BAR WHILE PARTNER PLANKS SWITCH AS NEEDED