Clean – Front Squat – Press complex Team workout: As Many Rounds as Possible in 16 Minutes A1: Air Dyne for calories A2: Dumb Bell Clean, 3 Dumb Bell Front Squat, 3 Dumb Bell S20, 3 Dumb Bell Renegade Row, 3

A1: Barbell floor Press 5 x 10-12 A2: Bulgarian Pull-up 5 x 5-6 reps each leg Tabata Mash-up Toes to Bar Diamond Grip Push-ups

A1: Push Press 5 x 40×2  A2: GHD Raises 5 x 10-12  As Many Rounds as Possible in 9 Minutes Box Jump, Step Down, 3  Dumb Bell Push-Press, 3  Add 3 reps each round

Turkish Get-up Find a heavy single for the day Team Workout As Many Rounds as Possible in 18 Minutes Double Unders Farmers Walk, 45 feet Russian Swings Sled push Walk, 45 feet

A1: Frog Deadlift 5 x 10-12  A2: Thick Grip Strict Press 5 x 10-12 As Many Rounds as Possible in 12 Minutes Supinated Snatch Grip Deadlift, 15  Hand Release Push-Ups, 9 

A1: Back squat 21s 5 x 7/7/7  A2: Wide Grip Pull-up 5 x 10-12  Every Minute on the Minute for 16 Minutes Odd: Goblet squat Even: Dumb Bell snatch Every time the weight it dropped immediately do 3 toes to bar before continuing.

Partner Workout As Many Rounds as Possible in 25 Minutes A1: Row for cals A2: Double Unders, 50 Low Bear Crawl 45 feet V-ups, 20 

A1: Chin-up 5 x 10-12  A2: Rear Foot Elevated Split Squat 5 x 5-6 reps each leg  Every Minute on the Minute for 14 Minutes Odd: Dumb Bell Hang Power Clean Even: Dumb Bell Front Rack Step Up 

A1: Dumb Bell Press 21s 5 x 7/7/7  A2: Sumo Dead Lift 5 x 10-12  As Many Rounds as Possible in 9 Minutes Russian Swing, 3  Push-ups, 3  Each round add 3 reps

A1: Toes thru Rings 5 x 70 seconds work rest 30 seconds A2: Single Leg Back Extention 5 x 5-6 reps each leg  Complete 5 rounds Each station is a minute of work Air Dyne Hip Extention Row Toes to Bar