Strength: Shoulder Press 3×10 60% 1RM Workout: 5 – 3min Rounds 3 Thrusters 115/75 4 Back Rack Lunges 115/75 5 Box Jumps 24/20

Strength: Back Squat 60% 1RM Workout: 5 Rounds for Time: Farmer carry to stop sign and back 45/35 20 Lemon squeezers 10 ring dips You must complete 3 burpees before starting lemon squeezers for each time you set down the dumbbells during the farmer carry    

Strength: EMOM 10 min EVEN – 30 sec DUs ODD  – 8 Single Arm DB Shoulder Press 45/35 Workout: AMRAP 20 MIN 3 HSPU 3 Front Squat 135/95 6 HSPU 6 Front Squat 9 HSPU 9 Front Squat *Continue adding 3 reps per round till time expires    

Strength: Deadlift 3 x 10 60% 1 RM Workout: 5 Rounds for Time 10 Chest to Bar 5 Manmakers 30/20 15 Weighted Sit-ups 30/20

Strength: None Workout: KELLY 40 min clock 5 Rounds 400m Run 30 Box Jumps 24/20 30 Wallballs 20/15 *Score is time to complete the 5 rounds. If time lapses, your time will be 40 min and you’ll put the number of rounds + reps completed in the comment section.