1. Hang Clean+Clean+Jerk 5×1 2. Every 3 minutes for 15 minutes 10 Burpee Over Bar 5 Power Clean 5 Front Squat 5 Shoulder to Overhead *choose the weight , if you have to drop in weight score will be lowest weight used.

This workout is to be done in groups of 3..Each movement is done within a 4 min time period, 2 min rest between. 1. Max distance Row (all working) 2. Max distance Prowler Push (one working at a time) 3.100m Sprints(one working at a time) 4. AMRAP 50m KB f ... Continue Reading

Tuesday 1. Push Press 3 RM 2. “Tabata” Ring Dips Strict Pull up Hand Release Push ups Renegade Rows 1 min rest between exercises

Monday 1. EMOM x 10 minutes 1- 10 Dumbell Step ups 2- 20 sec hallow hold+10 v-ups 2. For Time 50 Wall Balls 40 Kettlebell Swings(55/35) 200m Run 40 Wall Balls 30 KB swings 400m run 30 Wall Balls 20 KB swing 800m run

1. 4 sets of 50 Double Unders 20m OH Carry 10 Bent over Row 20m Farmer Carry 2. For Time 9-15-21 Overhead Squats 115/75 Hang Power Cleans (115/75)