STRENGTH EMOM 8 MIN 30 SEC BANDED RUN WORKOUT FOR TIME 9 ROUNDS 6 AIR SQUATS 6 PULLUPS 6 BOX JUMPS 24/20 6 BURPEES 6 SITUPS 6 LUNGES 6 KB SWINGS 53/35

STRENGTH Back Squat 3 X 6 85% WORKOUT OPEN 13.4 AMRAP 7 MIN 3 Clean and Jerk 135/95 (age 55+ 115/65) 3 Toes 2 Bar 6 Clean and Jerk 6 Toes 2 Bar 9 Clean and Jerk 9 Toes 2 Bar Continue adding 3 reps each round until clock runs out Score is total reps…

STRENGTH EMOM8 EVEN BEAR WALK <-> ODD SQUAT WALK <-> WORKOUT AMRAP 20 10 FRONT SQUAT 115/75, 95/65, 65/45 LUNGES PUSHUPS

STRENGTH SHOULDER PRESS 3 X 6 85% WORKOUT 21-15-9 DEADLIFT 225/155, 185/135, 135/95 KNEES TO ELBOWS BOX JUMPS 24/20 2 WALLCLIMBS AFTER EACH ROUND

Strength Clean & Jerk 5 X 3 85% Workout 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch 115/75, 95/65, 65/45 OHS Wt’d Situps 35/25, 25/15, 15/10