Strength 4 Rounds 30 sec Plank 30 sec R Plank 30 sec L Plank 30 sec Rest Workout Benchmark #5 DT 5 Rounds 12 Deadlift 155/105 9 Hang Power Clean 155/105 6 Push Jerk 155/105  

Strength Snatch 85% 4 X 2 Workout AMRAP 20 MIN 20 Wallball pass over rig 20 Wallball situps 20 Wallball burpees

Strength 7 Min of Hell Core Strengthening Workout EMOM 15 MIN Min 1- Partner A – Max KB Swings 70/50 Partner B – Max Box Jumps 24/20 Min 2- Partner A – Max Box Jumps 24/20 Partner B – Max KB Swings 70/50 Min 3- Rest Score is Total combined Reps of Partners

Strength EMOM 10 MIN EVEN-5 STRICT PULL-UPS ODD-5 RING DIPS Workout AMRAP 15 MIN 10 POWER CLEANS L1-95/65, L2-75/45, L3-55/35 10 PUSH PRESS (SEE ABOVE) 10 BACK SQUAT (SEE ABOVE) RUN 200M

Strength Back Squat 85% 4 X 2 Workout 10-9-8-7-6-5-4-3-2-1 Pull-ups Pistols 50/35 HSPU