Warm-Up 3 rounds: 10 jump squats 10 PVC pass-throughs 5 inchworms 20 jump rope Strength (15 min) Power Clean 5x4 Moderate Heavy Accessory: 3 rounds: 8 front squats 10 box step-ups Workout Intervals: 7 Rounds 10 power cleans (95/65) 8 burpee box jumps Rest 1 between rounds

Warm-Up 2 rounds: 200m jog 10 good mornings 10 glute bridges 10 inchworms Strength (15 min) Deadlift 4 x 6 (moderate) Accessory: 3 rounds: 12 side lunge 10 hanging knee raises AMRAP 18 (Partner WOD, reps split and run together) 10 deadlifts (185/135) 12 pull-ups 15 sit-ups 200m run

Warm-Up 3 rounds: 10 band pull-aparts 10 pike push-ups 10 ring rows 20 jumping jacks Strength (15 min) Strict Press 5 x 5 Accessory: 3 rounds: 10 DB Arnold press 20-sec hollow hold Tabata Tuesday Row Wall Ball KB Swing Battle Ropes