Warm-Up: 3 rounds: 10 air squats, 10 mountain climbers, 5 burpees 200m easy run Accessory: Toes To Bar - Review After each attempt, 25 Russian Twists 5 Rounds: For Time 12 DB Snatches (6 each arm) 10 DB Step-Ups 6 Burpees 200m Run with med ball

Warm-Up: 2 rounds: 10 banded pull-aparts, 10 arm circles, 5 inchworms Light barbell press 3x3 Strength: Push Press 4x4 @ 70% (fast reps) Accessory: 3 rounds: 10 DB lateral raises, 10 upright rows, 20 banded face pulls Workout (For Time): 15-12-9 Push Press (moderate) Push Up off Bar or DB's Burpees over Bar

Warm-Up: 3 rounds: 10 glute bridges, 10 banded good mornings, 5 broad jumps Light deadlift warm-up 3x3 BARBELL Strength: Sumo Deadlift 6x3 @ 60–65%, speed reps Accessory: 3 rounds: 10 Good Mornings (barbell), 15 weighted sit ups, 12 plank shoulder taps Workout (AMRAP 12): 10 KB Swings 8 Box Jump Overs 6 Burpees