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Lift3×12 romanian deadlift superset with 3×8 dumbbell front rack lunges/side Workout10:00 EMOMMin 1: max air squatsMin 2: 5 sandbag cleans 100/70rx+ 150/100

Lift6×3 squat clean–start light, and build heavy by the 4th set superset with :20 ring support Workout8:00 AMRAP4 power cleans 135/958 pullups rx+ chest to …

Workout 5:00 AMRAP5:00 restx 3 No partner start where you left off150 run12 v-ups9 front squats rx 95/65rx+ 115/75 note–if you are outside when the …

Lift4×3 push jerkFirst rep pause in the dip each set build to a heavy set of 3 superset with 1-2 legless rope climb(s) Workout21-15-9Power cleans …

Workout 12:00 AMRAP1150/1k row buyin then AMRAP in remaining time 3 deadlifts 245/1655 ring dips rx+ every second over 4:10 on the row, 1 bar …

Workout 4 rounds4:00 work2:00 rest 50m suitcase carry/side red/green:15 L-hangmax burpee pullups in remaining time

Lift3 sets6 One and a Quarter Back squats–tempo the double bounce superset with 3×10 single leg RDLs/side with a hand support Workout75 double unders25 wallballs …

Lift6×3 Squat snatch first 3 sets building to an 7-8/10, then stay there for the last 3 sets Accessory 4 sets Level 1: toe spotted …

Workout 20:00 AMRAPsplit as desired20 pullups20 sandbag cleans20 sandbag stepups 20/16 (total, alternating)400m run, together 100/70, hold however on the stepups rx+ chest to bar

3:00 max cal rowtransition :302:00 max wallballstransition:301:00 max burpee to target