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Workout 30:00 EMOMMin 1: :30 bike calMin 2: 25m farmer’s carryMin 3: :30 shuttle runs (25′ down/back=1)Min 4: 15 situpsMin 5: rest rx+ ghds score …

Lift 5×3 thruster from the rack–build to a moderate set for the day 3×10 bicep curls10 triceps pushdown

Workout 15:00 AMRAP150 run10 db hang snatch 50/35 (total, alternating)5 t2b/hanging knee raises rx+ BMU

Workout 4 rounds, rest 2:00 in b/t10 box jumps 24/2010 bench press 95/6520/14 cal bike rx+ 135/95

Workout 24:00 AMRAP50 deadlifts 225/155100 toes to bar200 dumbbell snatches 50/35400 DU rx+ 275/185 split as desired

Lift8×1 push press up to something heavyfirst 5 sets, 10 hip thrusts Workout For time with a 5:00 cap50 s2o 95/65 every break, 10 russian …

Liftin 20:00, build to a heavy set of 3 front squats –take your warmup sets from the ground until you get to about 60-70% of …

Workout 4/8/12:00 AMRAP (start over everytime, rest 3:00 in b/t intervals)20/15 cal row10 v-ups5 wall walks rx+ 50′ hs walk

Lift 6 sets1 banded deadlift–start at around 70%, and build to something that is heavy but moves well (8-9/10 depending on how sore you are …

Lift7×2 push presssuperset first 4 sets with 8 strict leg raises Workout9:00 AMRAP9 thrusters 95/659 pullups13/9 cal bike no rx+, just get more rounds