Warmup:  ROM, Dynamic stretches, 3x :30work/:30rest jump rope Strength: Bench Press 5 x 5 @ 85% Workout: 20:00 AMRAP (As Many Rounds As Possible) 12 Step ups, ea 15 Calf raises 12 Curtsy lunges (each side, alt) :30 Plank Cooldown: Quad stretch, forward fold or seated hamstring stretch

Warmup: ROM, dynamic stretches, 10 inchworms, 10 pushups, 10 burpees Strength: Bench Press 10 x 3 @ 80% WOD: 20:00 AMRAP 10 reps, each side of each, with DB’s: Single-arm row Side bends Curtsy Lunges Thrusters Flies Cooldown: Roll out and stretch

Warmup:  ROM, 20 push ups, 20 dips, 20 squats Strength:  Bench Press WU: 5/5/3 @ 40/50/60% 1Rm Work: 5/5/5+ @ 65/75/85% 1RM WOD:  3 Rounds for time 100m OH fast-walk with plate 15 Deficit Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: Roll out and stretch