4 sets
Bench press + raises
3+8

3 Rounds
400M Run
15 Thrusters

4 Sets
8 Bent over Barbell Row
8 Wide Grip Pull Ups
5/5 Lateral Step Ups

18 Minute EMOM
1) 50 Double Unders
2) 20 Wall Ball
3) 3 Power Cleans @ 70%

Back squat
5×4

Every 4 x 16 minutes
10 DB squat snatch
20 T2B
30 cal row

Pull up complex

400m Run
15 Cj
15 Burpee
400m Run
12 CJ
12 Burpee
400m Run
9 CJ
9 Burpee

Every 3 Minutes for 30 Minutes:
15 Calorie Row
10 Toes to Bar
3 Deadlifts (ascending weight)

For Time:
30-20-10-5-10-20-30
Row Cals
Front Squat (95/65)
Lateral Burpee Box Jump (20)
Hang Power Clean (95/65)

4 sets
5 Shoulder Press
6-8 DB Row

20 Minute EMOM
15 RR
50 DU
10 Wall Balls + 10 Air Squats
:30 plank

Deadlift Segment Complex
3 Sets
Below Knee Hold + Above Knee Hold + Full

3×3
Deadlift

AMRAP 18
200M Run
4 Hang Snatch 135/95
8 Front Rack KB Lunges 70/53

Snatch Grip RDL
5×3

AMRAP 8
6 Power Clean (135/95)
6 Toes to Bar
6 Burpees

Rest 2min

AMRAP 10
500m Row Buy In:
4 Squat Clean (135/95)
6 HR Push up
8 Lunges

Front Squat
5 Sets
Pause Squat + 1/4 Bounce + Full Squat

3 Rounds
200M Run
15 Push Press 115/75
12 Box Jumps 24/20
9 Strict Pull Ups