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Workout 3×10:00, rest 310 australian rows @ 20201:00 cardio of choice10m leopard crawl1:00 different cardio of choice Pick up where you left off

Lift4×3 back squats Last set 3+ After every set, 3 weighted strict pullups Workout5 RFT150 run5 sandbag squats 100/705 RMU /jumping RMU rx+150/100

Lift10 tempo bench press 20 sumo deadlifts 3 sets Workout15:00 AMRAP10 shoulder to overhead10 lateral burpee box jump overs 24/20rest 1:00 start at 45/35 and …

SkillRMU work3 sets ofLevel 1: 3 tempo ring rows+3 toe spotted ring dips+ 3 ring row transitionsLevel 2: 3 ring pullups+3 ring dips+ 3 hip …

Lift5×3 Power clean–building after every set 5 perfect pushups–5 sec pause in the bottom (1 inch off the ground) every rep Workout5 Rounds for time5 …

LiftEvery :90 for 4 rounds each8 overhead squats at 30118 cossack squats/side (goblet) Workout3:00 AMRAP :90 rest x 4 rounds8/6 bike cals6 hang power snatches …

Base Day 35:00 of400m run:30 top of hip thrust hold20 russian twists10m straight leg bear crawl

Lift3×5 back squats Last set 5+ After every set, 3 weighted strict pullups WorkoutFrom 0-220 Thrusters 115/75max chest to bar in remaining time from 2-4 …

Eva StrongWith a partner, 5 rounds for time of: 24 double-unders (each)19 toes-to-bars (total)2 clean and jerks (total)–squat to your capacity400-m run (together) 205/135 in …

Lift3×4 tempo bench pressLast set 4+ 12 fast barbell hip thrusts after every set WorkoutFor time with a 20:00 cap150 double unders30 s2o 135/9560 american …