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Workout of the day – Thursday

A) Emom 10 min Min 1 - 20 plate thrusters Min 2: - 15 burpees B) In teams of 2 complete as many rounds and Reps as possible in 20 min *switch every 5 Reps 10 strict presses 20 strict pull-ups 20 push presses 30 pull-ups 30 jerks 40 toes to bar *115/75

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Workout of the day – Wednesday

A) conditioning test "Annie" 50-40-30-20-10 Double unders Sit-ups B) strength 4 sets 1 1/4 Back squat x 10 Then 3 supersets Bulgarian split squats x 8 each leg Single arm farmers carry 50ft (right arm) Single arm farmers carry 50ft (left arm)

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Workout of the day – Tuesday

A) Strength: Option 1- build to a heavy set of Tempo snatch deadlift (5 seconds to the hip) + low hang snatch + overhead squat Option 2- 4 supersets of Deadlift x 5 Single arm high pull (kB or DB) x 8 each arm Ab roll outs x 10 B) 3 rounds for time 400 meter run 15 deadlifts 225/155 15 strict handstand push-ups

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Workout of the day -Friday

A)Emom 12 min Min 1- 15 Wall balls Min 2- 10 toes to bar Min 3- 10 strict press Immediately into 2 rounds for time of 15 wall balls 20/14 10 toes to bar 10 strict press B) Bench Press 4 x 8 (3 second decent, 1 second pause) Or 3 supersets of Dumbbell bench press x 10 Ring rows x 8

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