A. Conventional Deadlift 1 set x 5 reps B. Sumo Deadlift 2 sets x 10 reps @ 65% 65% of your one rep max sumo deadlift. C. DB Bulgarian Split Squats 3 sets x 10 reps D. 3 Rounds 20 Wall Balls 20/14 15 Pull Ups 100ft DB Farmer Carry 70/50 5 Squat Cleans 205/130

A. Strict Press 5 sets x 5 reps @ 75% 75% of your one rep max strict press. B. 3 Sets 12 Single Arm Seated Dumbbell Press (12 reps per arm) 12 Single Arm DB Row (12 reps per side) C. 4 Rounds 12 Push Press 115/80 12 KB Swings 70/53 D. Row/Airdyne 8 Rounds…

A. Box Jumps 3 sets x 8 reps For quality. B. Back Squat 4 sets x 5 reps @ 65% 65% of your one rep max back squat. C. 5 Rounds 10 Single Arm KB Walking Lunges (53/35) (10 per arm side) 10 Double KB Thrusters (53/35) 300m Row

A. Bench Press 4 sets x 5 reps B. Dumbbell Bench Press – Elevated Feet 3 sets x 10 reps C. 12 min Amrap 15 Wall Balls 20/14 20 Push Ups 15 Sumo Deadlift High Pull 95/65 20 Dumbbell Snatches 50/35

A. Push Press 5 sets x 5 reps (building) B. Super set: Bent Over Barbell Row 4 sets x 8-12 reps Hammer Curls 4 sets x 10 reps C. 3 rounds for time: 12 Strict Pull ups 15 Kettlebell Swings 70/53 18 Cal. Bike

A. Tempo Back Squat 4 sets x 5 reps @ 60% 60% of your one rep max back squat. 1 rep = 4 seconds down, 1 second hold, 1 second up, 1 second hold at the top. B. Bulgarian Split Squat with Dumbbells 4 sets x 8 reps C. 4 rounds for time: 20 Box…

A. Sumo or Conventional Deadlift 3 sets x 3 reps Choose a weight that is challenging for 3×3. B. Strict Pull Ups 3 sets x 8-12 reps If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range. C….

A. Bench Press 4 sets x 5 reps @ 70% 70% of your one rep max bench press. B. 3 Rounds 12 Single Arm DB Bench Press (per arm, Neutral Grip) 20 Push Ups 10 Renegade Rows (per arm) C. For time Run 1 mile as fast as possible