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STRENGTH: 3RM FRONT SQUAT WOD: 10,9,8,7,6,5,4,3,2,1 HANG POWER CLEAN 135/95 BURPEES

STRENGTH: 3X10 PRESS (all three sets @ 65% of 1RM) WOD: 6 ROUNDS 8 RING PUSHUPS 12 S. ARM OHL

WOD: TABATA ROW (calories) 1 MIN. REST TABATA SLAM BALL 20/16 1 MIN. REST TABATA BOX JUMP 20″ 1 MIN.

STRENGTH: 3X10 BACK SQUAT (all three sets @ 65% of 1RM) WOD: AMRAP 9 MINS. 9 PUSH PRESS 115/80 9

WOD: AMRAP 25 MINS. 20 CALORIE ROW 20 MED BALL CLEANS 20 20 TOES TO BAR 20 BOX JUMPS 24

STRENGTH: DEADLIFT 3X12 (all three sets performed @ 60% of 1RM) WOD: AMRAP 20 MINS. MAX REPS KB SWINGS 70/53

WOD: 20 PULLUPS 5 BURPEES 15 PULLUPS 5 BURPEES 10 PULLUPS 5 BURPEES 5 PULLUPS 5 BURPEES 5 OHS 95/65

STRENGTH: 3RM BENCH PRESS WOD: BUILDING LAP 50 DOUBLE UNDERS 50 SITUPS BUILDING LAP 40 DOUBLE UNDERS 40 SITUPS BUILDING

WEIGHTLIFTING: SNATCH 8X2 WOD: ELIZABETH 21-15-9 CLEANS 135/95 RING DIPS

STRENGTH: BACK SQUAT 3X12 (perform all three sets @60% of your 1RM) WOD: 5 ROUNDS 10 RING ROWS 5 x