A. 5 SETS Back Squat x 10 reps @ 3011 Add load sets after sets Rest 2-3’ B. For time: Row 600 Meters then 5 RDS 10 Overhead Squats @50/35 15 Pull-Ups

A. 5 RDS: DB Press x 6-8 reps Rest 2’ Strict Supinated-Grip Pull-Ups x 3-5 reps Rest 2’ B. 3 RDS for max reps: 60’’ Power Cleans @60/40 60’’ rest 60’’ Box Jumps @60/50 60’’ rest 60’’ Burpees 60’’ rest

A. Back Squat *Set 1 – 40% x 4 reps *Set 2 – 50% x 3 reps *Set 3 – 65% x 2 reps *Set 4 – 75% x 1 rep Rest no more than 60” – or the time it takes you to put weight on the barbell – between these first four sets!

A. Tabata Mash-Up Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises: Kettlebell Swings Push-Ups Prone Plank Hold Complete all 8 sets of one exercise before moving on to the next. B. In team of two...

A. Snatch PVC/BB warm up 3 Snatch DL 3 Snatch Pull 3 Muscle Snatch 3 Snatch balance 3 Snatch drop 3 snatch B. W/empty BB 2 RDNF • 5 Pull w/ pause in extension • 5 Hi-Pull • 5 Muscle Snatch • 5 OHS 3” down slow, up fast w/ 3” Pause in the top