STRENGTH EMOM10 EVEN 30 SEC HOLLOW HOLD ODD 30 SEC SUPERMAN WORKOUT THE CHIEF 5 – 3 min AMRAP 1 min REST BETWEEN AMRAPS 3 POWER CLEANS 135/95 6 PUSHUPS 9 AIR SQUATS  

STRENGTH SHOULDER PRESS 3 X 9 70% WORKOUT AMRAP 15 10 OH WALKING LUNGES 20/15 WB 15 GROUND TO OH 20/15 20 RUSSIAN TWIST 20/15

STRENGTH EMOM10 EVEN 30 SEC HS HOLD ODD 30 SEC WALLSIT WORKOUT FOR TIME 21-18-15-12-9-6-3 DEADLIFT 135/95, 96/65, 65/45 HANG POWER CLEANS BETWEEN EVERY ROUND 10 V-UPS

STRENGTH SNATCH 6 X 4 65% WORKOUT AMRAP20 WITH PARTNER 200m SUITCASE CARRY 45/35, 35/25, 25/15 40 BOX STEP UPS 45/35, 35/25, 25/15 40 WALLBALL PASS SITUPS 20/15

STRENGTH DEADLIFT 6 X 3 70% WORKOUT 10-9-8-7-6-5-4-3-2-1 PUSH PRESS 135/95, 95/65, 65/45 BACK SQUAT TOES 2 BAR