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

Workout For Max Reps 1 Min @ each station with 30 sec rest between Row (cal) Bike (cal) Battle Rope Box Jumps 24/20 Wallballs 20/15 Pushups Situps Air Squats Ring/box dips Burpees DB Snatch 45/35 WB Ground to OH 20/15 Ski Erg (cal)

Strength Deadlift 3 X 6 85% Workout 5 Rounds 3 Bear Complex 20 Bar Hops 5 Ab Rollers Bear Complex=Power Clean-Front Squat-Push Press-Back Squat-Push Press

Strength Front Squat 3 X 7 80% Workout For Time 10-9-8-7-6-5-4-3-2-1 Burpees Box Jumps 24/20 Lemon Squeezers