STRENGTH BENCH PRESS 3 X 7 75% 21-18-15-12-9 KB SWINGS 70/50, 50/35, 35/25 BURPEES TO PLATE CASH OUT 100 DOUBLE UNDERS (300 SINGLES)  

STRENGTH SNATCH 4 X 3 85% WORKOUT 4 ROUNDS 10 THRUSTERS 135/95, 95/65, 65/46 10 CHEST TO BAR/ PULLUPS/ BANDED PULLUPS OR RING ROWS 10 V-UPS/ LEMON SQUEEZERS/ SITUPS LEVEL I/ LEVEL II/ LEVEL III  

STRENGTH EMOM10 EVEN – 10 FRONT RAISES ODD – 10 LATERAL RAISES WORKOUT AMRAP20 PARTNER PARTNER A RUNS 200m PARTNER B 10 PUSH PRESS 95/65, 65/45, 45/35 15 RING ROWS 20 RUSSIAN TWIST 45/35, 35/25, 25/15 WHEN PARTNER A RETURNS, PARTNERS SWITCH  

STRENGTH CLEAN AND JERK 4 X 3 85% WORKOUT 5 ROUNDS 10 DEADLIFT 225/185, 185/135, 135/95 10 HSPU RUN 200m  

STRENGTH BACK SQUAT 3 X 5 85% WORKOUT 3 ROUNDS 4 DEVIL PRESS 45/35, 35/25, 25/15 10 RING DIPS 15 LEMON SQUEEZERS 20 DB STATIONARY LUNGES 30 DOUBLE UNDERS