Strength: EMOM 8 MIN: EVEN 8 DB SINGLE ARM SHOULDER PRESS ODD 8 BULGARIAN SQUATS (WEIGHTED IF POSSIBLE) WORKOUT: AMRAP 15 MIN 100′ DB FARMER CARRY 40/25 15 PUSHUPS 10 DB PUSH PRESS 10 DB ROWS (PLANK POSITION)

Strength: Clean and Jerk 6 X 3 60% 1RM (work on Squat Cleans) Workout: 4 Rounds 10 Power Snatch 95/65 10 Knees to Elbows 10 Box Jump Overs 24/20

No Strength: Workout: 35 Min Clock Lumberjack 20 20 Deadlift 185/135 Run 400m 20 KB Swings 70/50 Run 400m 20 OH Squats 95/65 Run 400m 20 Burpees Run 400m 20 Pullups Run 400m 20 Box Jumps 24/20 Run 400m 20 DB Squat Cleans 45/25 Run 400m ***If it is raining the Workout will be switched…

Strength: EMOM 8 MIN EVEN 30 SEC HOLLOW HOLD ODD 30 SEC SUPERMAN WORKOUT: AMRAP 15 MIN 20 DU’s 20 WALKING LUNGES 20 WT’D SITUPS 35/20 3 WALL CLIMBS

Strength: Back Squat 6 X 3 @ 60% 1RM Workout: 18.5 7 Min Clock 3-6-9-12-15…… Thrusters 100/65 Chest 2 Bar pullups