2-3 Sets: 10 Spider Lunges 10 Air Squats 10 Lateral Box Step Ups 10 Assisted Cossacks 0:30 Front Rack Elbow Rotations

Front Squat

5 x 1

Every 3:00 for 5 Sets: 15 Toes to Bar 12 Burpees Over Bar 9 Front Squats (155/105)

2-3 Sets: 1:00 Jog 5 Kettlebell Jefferson Curls 10 Kettlebell Deadlifts 5 Eccentric Push Ups to Yoga Push Ups

AMRAP 24: 10 Bench Press (185/125) 20 Kettlebell Swings (53/35) 300 Meter Run

3 Sets: 10 Skull Crushers 10 Prone Snow Angels Rest 1-2 minutes b/w sets.

2-3 Sets: 1:00 Row 5 Ring Rows 20 Bodyweight Calf Raises 0:30 Jump Rope

4 Sets: 40/32 Cal Row 80 Double Unders 12 Chest to Bar Pull Ups Rest 2:00 b/w sets.

2-3 Sets: 5 Muscle Clean 5 Strict Press 5 Good Mornings 10 Thread the Needle 10 Box Step Ups

Push Jerk

5 x 1

3 Rounds: 14 Power Cleans (115/85) 21 Box Jump Overs (24/20) 5 Wall Walks

2-3 Sets: 1:00 Bike 5 Jefferson Curls 5 Eccentric Push Up to Yoga Push Ups 10 Reverse Crunch 10 Arm Bar

5 Rounds: 21 Sit Ups 18 Single Dumbbell Hang Clean & Jerk (50/35) 15 Cal Bike

3 Sets: 50' Single Dumbbell Overhead Carry, Side 20 Standing Banded Crunches Rest 1-2 minutes b/w sets.

2-3 Sets: 1:00 Row 10 Air Squats 5 Boot Straps 5 Sumo Inchworm to Push Up

4 Sets: 400 Meter Run 20 Goblet Squats (53/35) 15 Hand Release Push Ups Rest 1:00 b/w sets.

3 Sets: 10 Dumbbell Tate Press 30 Prone Banded Hamstring Curls Rest 1-2 minutes b/w sets.