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Workout 20:00 EMOMMin 1: cal rowMin 2: cal bike choose your starting cals on each machine, but you must add 1/round Immediately into 150m single ...

Lift3 sets10 One and a Quarter Back squats–tempo the double bounce superset with 3×15 single leg RDLs/side with a hand support same load as last ...

Lift 8×1 snatch straight sets (we’ll test in a few weeks), at the heaviest weight you’ll have zero misses at then dip work 5:00 AMRAP ...

Workout Teams of 3relay style (each person does each movement, then move on)5 rounds25m single arm overhead walking lunges (total) 50/35–switch arms at the turnaround10/8/6/4/2 ...

Lift6×3 split jerk (from the rack) pause in the catch for 3 seconds on the first 3 sets build to an 8/10 superset with 2-3 ...

Workout 20:00 AMRAP5 squat cleans 135/9530/20 cal bike rx+ 185/125

Workout 10-1PushupsToes to barBox jump overs 24/20 after each round, including the end, 50m sled pull (reverse) 2×45/25 rx+ 30/24

Lift3×15 romanian deadlift superset with 3×10 dumbbell front rack lunges/side try and use the same load since volume is up. Workout3 rounds for time550/500m row30 ...

Lift 7×2 squat clean–start light, and build heavy by the 4th set superset with :25-:30 ring support if :30 unbroken is easy, add load

Workout 24:00 EMOMMin 1: 16 total box stepups, 20 inches for everyone, 20-40 total lbs added however you wantMin 2: 12 box situps/ghdsMin 3: :20 ...