Strength:

Overhead Barbell Walking Lunge 10×10

Workout:

For time:

21-15-9

Overhead Squat, 135/95

Power Cleans, 135/95

Strength:

Every 3 minutes for 15 minutes, complete:

Max Rep Dumbbell Bench Press, pick load, 30 seconds

Workout:

Max Rep Ring Rows

Max Rep Strict Pullups

Max Rep Kipping Pullups

Skill:

Every minute for 16 mins, alternate between:

16 Alternating Pistols

2 Rope Climbs, 15′

Team Workout:

3.2km Sandbag Run, pick load

Teams of 4, relay-style, 200m efforts

Workout:

3 rounds, 2 minutes each of:

30/20 Row calories

Max Reps in remaining time, Toes to Bar

Rest 2 minutes between rounds.

Strength:

Sumo Deadlift, build to a heavy set of 2

Strength:

Seated Behind-the-Neck Strict Press, 3RM

Workout:

“HELEN”

3 rounds for time:

400m Run

21 Kettlebell Swings, 53/35lbs

12 Pullups