Warm-Up 3 Rounds 200m Bike 10 Push-Ups 15 Band Pull-Aparts 10 PVC Pass Throughs Strength Strict Press 5 x 5 Accessory 3 Rounds Single Arm DB Press x 10 Face Pulls x 15 Hollow Hold x :30 Workout 4 Rounds For Time 12 DB Hang Clean & Jerks 15 Toes-to-Bar 18/15 Cal Bike

Warm-Up 3 Rounds 250m Row 10 Air Squats 10 Glute Bridges 10 Walking Lunges 10 Banded Good Mornings Strength Back Squat 4 x 3 @ 75–80% Accessory 3 Rounds Single-Leg RDL x 10/leg Weighted Plank x :45 Workout 15-Minute AMRAP 8 Wall Balls 8 Box Jump Overs/ or Stepovers 8 Burpees 200m Run

Warm-Up (10 min) 3 rounds 10 PVC pass-throughs 10 BTNP PVC 10 lunges 30 sec jump rope SKILL: OH DB Squat Snatch & BTNP 4x8 ( 4 each side, reach full squat with hand fully extended) 4x4 BTNP Accessory: 3 rounds: 10 Side Step with band 10 hanging knee raises 10 DB Forward Step Lunges Workout: 8 Rounds FT 8 Power Cleans 10 hand-release push-ups 10 curtsey lunges