1. 4 Sets of : Back Squat x 6 reps Single Arm D-bell Row x 8 reps Hallow Rock or Hold x 30-45 sec 2. Every 2 minutes for 10 minutes 15 Kettle Bell Swings 10 Goblet Squats 5 Burpee Pull ups

1. 3 sets of: Supine Ring Row x 10-12 reps Single Leg Glute Bridge x 10-12 2. In Partners 60 Medicine Ball Cleans *while partner A is performing cleans Partner B is doing a 20m Shuttle run(10m out 10m Back) 3 Rounds for Time 10 Deadlifts (225/155) 10 Burp ... Continue Reading

1. 3 Rounds For Time 20m Bear Crawl 15 Push ups 2. AMRAP for 10 minutes 20 Push Press 95/65 20 V- ups Rest 5 Minutes AMRAP for 10 minutes 20 cal row alternating with a partner

1. EMOM for 12 minutes Clean+ Front Squat *build to heaviest 2. 5 Rounds For Time 5 Power Cleans (135/95) 7 Right Arm Kettle Bell Swing 7 Left Arm Kettle Bell Swing *Rx cleans must be unbroken

1. Floor Press 4x 10 2. EMOM for 9 minutes 1- 8 Burpee Box jump overs 2- 30 Double Unders+10 Ball Slams 3- 30- 40 second L-sit EMOM for 9 minutes 1- 8 Burpee Box jump overs 2- 30 Double Unders+10 Ball Slams 3- 30-40 second Handstand Hold