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A. 6 x 400m Run, rest 1:30 between intervals. Then, 3 Rounds: 10 Weighted Glute Bridge 10 Jump Squats B. 3-3-3-3-3 Shoulder Press @ 85% 1RM.

A. 21-18-15-9-6-3 Reps for Time: Push-ups Dips Toes to Bar Lunges B. 5-5-5-5-5 Weighted Dips.

A. 5-4-3-2-1 Deadlift. Work to 1RM. Every Minute on the Minute for 10 Minutes: 2 Deadlifts @ 65% 1RM B. 8 Minute AMRAP: 10 Single Leg Deadlift 10 Front Squats 10 Box Jumps

A. 15 Minute AMRAP: 10 KB Swing (70/53) 12 Sandbag Back Squat 14 Hand Release Push-ups RX: 70/50lb Sandbag B. 5-5-5-5-5 Weighted Dips.

A. 4 x 400m Run. Rest 1:30 between intervals. Then, 3 Rounds: 10 Weighted Glute Bridge 10 Jumping Squats B. 3-3-3-3-3 Shoulder Press @ 85% 1RM.

A. 21-18-15 Reps for Time: Shoulder Slams Pull-ups Dips Rx: 70/50lb Sandbag B. 5-5-5-5-5 Weighted Pull-ups

A. 6 x 200m Run. Rest 2:00 between intervals. Then: Max Push-ups in 2 minutes Max Sit-ups in 2 minutes B. 3-3-3-3-3 Back Squat @ 85% 1RM.

A. EMOM for 10 mins: 2 Deadlift @ 70% 1RM. B. Tabata (6 Rounds, 20 secs Work/10 secs Rest for Each Exercise): Snatch Hang Cleans Push-ups Plank

A. 21-15-9 Front Squat Over the Shoulder Push Press B. 2-2-2-2-2 Squat Cleans. 90+% 1RM.

A. 6 Rounds for Time: 20 Pushups 20 Sit-ups 20 Squats B. 4x400m Sprint. 1:1 Work/Rest Cycle.