STRENGTH 10 MIN EMOM EVEN – SUPERMAN 30 SEC ODD – HOLLOW HOLD 30 SEC WORKOUT AMRAP 2 MIN AMRAP 2 BOX JUMPS 24/20 2 KB SWINGS 70/50 REST 2 MIN 4 MIN AMRAP 4 BOX JUMPS 4 KB SWINGS REST 2 MIN 6 MIN AMRAP 6 BOX JUMPS 6 KB SWINGS

Strength Front Squat 3 X 10 65% Workout AMRAP 20 min 3 Bear Complexes 135/95, 95/65, 65/45 20 DUs 10 Wt’d Situps 30/20, 20/15, 15/10 Bear Complex = Power Clean – Front Squat – Push Press – Back Squat – Back Press

Strength Snatch 65% 4 X 6 Workout 15-12-9-6-3 Toes 2 Bar Pistols Box Jumps

Strength Deadlift 3 X 9 70% Workout 6 Rounds for Time 7 HSPU 7 Ring Rows 7 Push Ups 7 Strict Pullups

Strength EMOM 8 min EVEN – Bear Walk <-> ODD – Squat Walk <-> Workout UNLEASHED SF 1 Min per movement for Max Reps Rest 30 sec between Up-Downs Narrow Pushups Lunges Elbows to Knees Air Squats SDHP 95/65 High Knee Tucks Everyone Bike DU’s Shoulder Push Press Finish with Row