Warm Up 2 rounds 200m jog 10 Roll N' Reach 8 Lunge Twist EMOM - 15 min 12 DB snatches 10 Push Press 10 Burpees Romanian Deadlift 5x4 after each set 10 KB swings

Warm Up 2 rounds 200m Row 6 Inchworm 10 Passthrough @ ATW 5 Roll N' Reach 5 x 2 OH Squats w/ PVC Go Over Lifts Barbell Hang Snatch Pull 4 x 4 Wide Grip Deadlift 4 x 6 Tabata's x 2 (32 min total) Box Jumps Mountain Climbers DB Push Press DB front rack lunges

Warm-Up - 2 Rounds Row 300m 10 Air Squats 10 Arm Circles (F/B) 5 Inchworms to Cobra 10 Jumping Jacks 10 Lunges twist Super Set Pause Back Squat 5 × 3 (2-sec pause) 24 - Pulse Goblet Squats 90 sec rest WOD - 18min AMRAP 12 - Barbell Deadlift 95/65 100m Run 10 - Barbell Hang cleans 95/65 100m Run 8 - Barbell Push Press 95/65 100m Run 6 - Barbell Thrusters 95/65 10 Burpees