Deadlift 3’s 3 warm up sets 3 @ 65% 3 @ 75% 3+ @ 80% 5 Rounds for Reps: 30 seconds each exercise: Jumping switch lunges Push ups Sit ups Wallballs Double Unders 1-arm KB push press (53/35)

Bench Press 3’s 3 warm up sets 3 @ 65% 3 @ 75% 3+ @ 80% Two-Fold Tabata 8 Rounds: 20 seconds Row for Calories 10 seconds Rest 20 seconds Push Ups 10 seconds Rest (Coaches: This workout takes 8 minutes) Finisher 4 sets of 7 jumping pullups with 2-second negative

Squat Therapy -1min Do slow squats facing a wall, hands overhead -2min Squat and hold facing a post/pole -1min more slow squats facing a wall, hands overhead 3-position Snatch (Pockets, Knees, Ground) 2 high-hang snatch 2 mid-hang snatch 2 snatch from ground Do 12 sets. Rest as needed. Increase weight if form is still good.…

Back Squat 3’s 3 warm up sets 3 @ 65% 3 @ 75% 3+ @ 80% For Time 10 Burpees 20 KB Swings (53/35) 30 Wallballs (20/14) 40 Pull-ups 50 Double Unders 40 Push-ups 30 Overhead Medball Lunges (20/14) 20 Box Jumps (24/20) 10 Burpees

Shoulder Press 3’s 3 warm up sets 3 @ 65% 3 @ 75% 3+ @ 80% Helen 3 rounds for Time: 400m Run 21 KB Swings 12 Pull Ups Foam Roll Finish Lower back Glutes Hamstrings

Freak out For Time: 21 Thrusters (95/65) 21 Pull ups 800m Run 30 KB Swings (53/35) 30 Push Ups 50 Double Unders 50 Sit Ups 400m Run 30 box jumps (24/20”) 30 Wallballs

Back Squat 5’s 3 warm up sets 5 @ 60% 5 @ 70% 5+ @ 75% EMOM 16 Odd: 5 Jumping Pull Ups with slow negative Even: 2 Cleans + 2 Jerks Finisher 1 Clean + Max reps push press at 30% of your 1RM back squat. Then max time flexed arm hang, chin over…

Shoulder Press 5’s 3 warm up sets 5 @ 60% 5 @ 70% 5+ @ 75% Running Drills High Knee Butt Kick Skipping One-leg Hop Bounding Backwards Bounding Two Quarters Run 400m for time. Rest twice as long. Run 400m for time. Foam Roll Finish Quads and Calves

Deadlift 5’s 3 warm up sets 5 @ 60% 5 @ 70% 5+ @ 75% Triple Double 8 Rounds each Tabata. 20 seconds of work 10 seconds of rest No extra rest between Tabatas. Tabata 1: Odd: Air squats Even: Pull ups* Tabata 2: Odd: Push Press (95/65) Even: Box Jumps Tabata 3: Odd: Burpees…

Shoulder Press 5/3/1 3 warm up sets 5 @ 70% 3 @ 80% 1+ @ 85% AMRAP 12 5 KB Snatch L 5 KB Push Press L 5 KB Snatch R 5 KB Push Press R Run 200m KB Scale: A: 53/44 B: 44/35 C: 35/26 D: 26/20 E: 20/15 F: 15/10