3 sets find a 20 rep max for the back squat (add 5 to 10 lbs from last week) rest then amrap in 16 min 30 cal row 20 front rack kb lunge steps 16’s / 12’s 1 min plank on elbows/forearms READ MORE

5 x 5 bench press rest then amrap in 12 min 20 ground to overhead 95/65 10 handstand push ups 5 bar over burpees READ MORE

amrap in 40 min 400m run 50 synchronized KB swings 100 sit ups with 35/25lb DB 4 sled push READ MORE

5 x 5 press 5 x 8 barbell hip thrusts rest then tabata bottom to bottom squats rest 2 min tabata jumping lunges READ MORE

10 min work on the Turkish Get Up rest then 5 rounds for max reps 1 min cal row 1 min cal bike 1 min box jumps 20″ all 1 min rest READ MORE

7 x 5 deadlift (hang onto the bar) rest then amrap in 9 min 15 med ball cleans 10 toes to bar READ MORE

10 min work on handstand walks, holds, headstands. rest then amrap in 25 min 35 sit ups 25 burpees 35 double unders READ MORE

in 3 sets find a 20 rep max for the back squat rest then amrap in 15 min 15 squat snatch 95/65 12 chest to bar pull ups 150m run READ MORE

amrap in 6 min 10 synchronized power cleans 95/65 10 synchronized front squats 95/65 40 cal row rest 2 min amrap in 8 min 10 synchronized power cleans 95/65 10 synchronized front squats 95/65 40 cal row rest 2 min amrap in 10 min 10 synchronized power cleans 95/65 10 synchronized... READ MORE

Illinois agility test x2 rest then 15 min find a heavy 1 rep max for any lift. rest then 15 min find a heavy 1 rep max for any strength movement. READ MORE