STRENGTH 7 MIN OF HELL WORKOUT 2 ROUNDS  WITH A 20:00 MIN TIMECAP 21 PULLUPS (BANDED, RING ROWS) 15 THRUSTERS 135/95, 95/65, 65/45 15 CTB 15 THRUSTERS 9 BAR MUSCLE UPS 15 THRUSTERS

STRENGTH FRONT SQUAT 3 X 4 90% WORKOUT FOR TIME 100 KB SWINGS 50/35, 35/25, 25/15 START WITH 3 BURPEES AND AT THE TOP OF EACH MINUTE 3 BURPEES BUY OUT = 50 SITUPS  

STRENGTH 3 ROUNDS 30 SEC R SIDE PLANK 30 SEC PLANK 30 SEC L SIDE PLANK REST 30 SEC WORKOUT AMRAP 20 3 FRONT SQUAT 135/95, 95/65, 65/45 3 HAND RELEASE PUSH UPS 3 LEMON SQUEEZERS ADD 3 REPS PER ROUND

STRENGTH EMOM 10 ALTERNATING 10 DB STRICT PRESS 45/35 10 BULGARIAN SQUATS 45/35 5 PER LEG/ARM WORKOUT 3 ROUNDS WITH 2 MIN REST BETWEEN ROUNDS 1 MIN ROW (CAL) 30 SEC REST 1 MIN BIKE (CAL) 30 SEC REST 1 MIN DOUBLE UNDERS/SINGLES REST 30 SEC 1 MIN PUSH PRESS 95/65, 75/55, 65/45

STRENGTH CLEAN & JERK 5 X 3 90% WORKOUT 5 ROUNDS 10 BOX JUMPS 24/20 15 WALLBALLS 20/15 20 RUSSIAN TWIST 20/15