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STRENGTH: 30 STRICT PULLUPS (USE BANDS, YOUR BODYWEIGHT OR ADDED WEIGHT BASED ON YOUR ABILITY) WOD: 5 ROUNDS 200M RUN

STRENGTH: PRESS 5,5,5+ 65%, 75%, 85% CHALLENGE: TABATA SQUATS REST 2 MINS. WOD: AMRAP 9 MINS. 10 PUSHUPS (HANDS OFF)

STRENGTH: 4X8 BACK RACKED STEPUPS WOD: DIANE 21-15-9 DEADLIFT 225/155 HSPU

STRENGTH: 1RM OHS WOD: AMRAP 10 mins. 5 Front Squat 155/105 6 Ring Dips 7 Box Jumps 30/24

WEIGHTLIFTING: 5X3 HANG POWER SNATCH WOD: 30-20-10 POWER CLEAN 115/80 V-UPS SUPERMANS

STRENGTH: FIND YOUR 1RM BENCH PRESS IN 10 MINS. WOD: 5 ROUNDS MAX REPS IN 1 MIN. BENCH PRESS (@60%

WOD: JACKIE 1000M ROW 50 THRUSTERS 45 30 PULLUPS

STRENGTH: DEADLIFT 5,3,1+ (75%,85%,95%) of 90% of your 1RM WOD: 5 ROUNDS: 15 OHS 95/65 10 BACK RACKED LUNGES 95/65

WEIGHTLIFTING: 7X2 SNATCH WOD: 50 Wall Ball 20/14 400m Run 30 Push Press 115/80 400m Run 10 Burpees 800m Run