Warm-Up 3 rounds: 10 jump squats 10 PVC pass-throughs 5 inchworms 20 jump rope Strength -Power Clean Build to heavy 3 3x3 Accessory: 3 rounds: 10 box step-ups Workout 8 Rounds FT. 10 power cleans (95/65) 8 burpee box jumps Cool Down (10 min) Front rack stretch Hip flexors Calves

Warm-Up 200m run 10 air squats 10 lunges 8 pike push-ups 20 high knees S trength OH Squat 4x4 - Basics Empty Barbell Wide Grip, Active Shoulders, Armpits Forward,Squeeze Shoulder Blades Accessory: 3 rounds: 12 pulse goblet squats 15 banded side steps Workout 18 min AMRAP 100m Burden Run 6 Pull Ups 12 KB Swings 24 Ice skaters Cool Down Couch stretch Quad stretch Breathing reset

Warm-Up 2 Rounds 200m run 10 squats 6 Inchworms 10 sit-ups BB Complex: Barbell Only 3 rounds (unbroken) 5 deadlifts 5 hang cleans 5 push press TEAM WORKOUT - 20 EMOM RX 95/65 PARTNER EMOM, YOU GO , I GO MIN 1: 6 Thrusters, Max calories row