Max effort mile run for time
Strength: Back Squat

4×3 @50% of 1RM
TABATA: 4Rds
20 sec work 10 sec rest
Wall ball sit-ups 20/14

Ring dips

Kettlebell swings 53/35

Bench press 135/95

Strenght: Front squat

5×3 @50% of 1RM

EMOM for 10 min

3 C&J @80% of 1RM

METCOM: 5 RDS for time

20 cal row

10 power snatches @ 135/95

10 pull ups

Strenght: Back Squat 

2×3 @50% of 1RM
METCOM

21*15*9

Wall balls @ 20/14

Deadlifts @ 205/155

Box jumps @ 24/20

* 100 DU’S or 300 singles

Front Squat

3-3-3-3 @ 50%

Then

20 Minutes AMRAP

100 Meter Farmers Carry 

8 Overhead weighted lunges

10 Hang Cleans 115/75

12 Burpee’s 

Back Squat

3-3-3-3 @ 50% Of Your 1RM

Then

For Time Complete 

400 Meter Run

50 V- Ups

400 Meter Run

50 Ball Slams 20/10

400 Meter Run

50 KB Swings 53/35

400 Meter Run

50 Push Ups

35 Minutes Cap

50*40*30*20*10*
Double Unders

Straight leg sit ups

*200 Meter Row

10*20*30*40*50*

Double Unders

Russian twist 35/25

*200 Meter Run

Snatch push Press

2-2-2-2-2

Then

4 Rounds For Time

20 Lateral Jumps Over Bar

10 Overhead Squats 115/75

15 Pull Ups

Skill

For 15 Minutes Work On

Handstend Push Ups

Then

20 Minutes AMRAP

50ft Shuttle Run

6 Turkish Get Ups

12 Plyo Push Ups

Every Minute on the Minute For 10 Minutes 3 Power Cleans @ 65% Of Your 1 RM Increase 5% After Every 2 Sets 

Then

3 Rounds For Time Of:

300 Meter Row

20 Overhead Lunges 45/25

15 Hang Cleans 115/75

10 Toes To Bar

For Time

*10*9*8*7*6*5*4*3*2*1

* 20 Double Unders

Throsters 135/95

Lateral Burpee’s over Bar