STRENGTH BACK SQUAT 3 X 5 85% WORKOUT 4 ROUNDS 10 PUSH PRESS 135/95, 95/65, 65/45 10 BURPEES OVER BAR 20 LEMON SQUEEZERS

STRENGTH SNATCH 4 X 3 90% WORKOUT 20-18-16-14-12-10-8-4-2 KB SWINGS 50/35, 35/25, 25/15 10-9-8-7-6-5-4-3-2-1 WT’D BOX STEP UP WT’D BOX DIPS    

STRENGTH 3 X 5 85% SHOULDER PRESS 85% WORKOUT 5 ROUNDS 10 POWER CLEAN  135/95, 95/65, 65/45 10 FRONT SQUAT 10 PUSH UPS 10 SITUPS

WORKOUT PARTNER UP 2 ROUNDS 1000m ROW 20 BURPEES OVER BAR 40 WALLBALLS 20/15 60 DEADLIFT 50/35, 35/25, 25/15 80 WB OH LUNGES 100 SITUPS

STRENGTH DEADLIFT 3 X 5 85% WORKOUT UNLEASHED SF 1 minute of each with 30 seconds rest between each: Up-downs Narrow push-ups Lunges Elbows to knees Air squats Sumo dead-lift high pull 95/65 High knee tucks Everyone bike (cal) Double unders Shoulder push press Finish with rowing (cal)