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LiftSumo DL 5@62.5%5@72.5%5@ 82.5% Back rack reverse lunge x 10 total after each set Workout10:00 AMRAP5 power cleans 155/10510 t2b Rx+205/145

LiftPush Press 5@62.5%5@72.5%5@ 82.5% Single arm bentover rows x 8/arm after each set of push press Dumbbell pullovers x 10 after each set of press Workout21-15-9Echo ...

Core Warmup10:00 EMOMA: :20 side plank/sideB: :15 tuck hold/lsit on rings Workout10-1DB stepovers 50/35 to a 20/16 inch boxBBJORIng dips  150 run in between 

LiftFront Squat 5@62.5%5@72.5%5+@ 82.5% Russian kb swings x 15 Workout14:00 AMRAP50m sled push 4×45/2510 Thrusters 95/6510 chest to bar rx+ 15 chest to bar

Core Warmup4 rounds5 pallof presses/side:30 ghd hollow hold Workout5 rounds on the 5:00 start 550 run20m walking lunges 1×50/35 Held any style for RXHeld overhead for ...

LiftAthlete’s choice power or squatOn a 15:00 running clock 5 sets of 2 clean and jerks between 82-88% Skill4 sets of  Ring muscle up skill ...

Workout 5x 5:00 amrap, 1:00 rest15/12 cal bike 10 power snatch 125/85 15 bar facing burpeesmax strict pullups in remaining time Rx+ 70% of POWER ...

Strength2×10 db stepups/sideat knee cap height WorkoutHappy birthday Monica! 102/128 cal row–92 total db front rack lunges 2×25/35lb dumbbells–29 box jump overs 20/24

Workout 10:00 AMRAP1 rope climb10 situps25m bearhug carry 100/70 Rx+ legless rest 5:00 10:00 AMRAP10 double dumbbell hang power clean 2×50/3510 hand release pushups10 vups ...

Lift20:00 to find a heavy split jerk from the rack WorkoutFor time: 550 run20 shoulder to overhead, 75% of what you hit