A:
Benchpress
10 – 10 – 10 – 10
Do 30 sec. Push-ups between the sets
Start every 2:30 Min.

B:
3 Sets (3 min on / 2 min off)
10 Front squats, 60/45 Kg
then AMRAP Double Unders

5 min Rest

3 Sets (3 min on / 2 min off)
10 Push press, 45/30 kg
then AMRAP Burpee pull ups


OLYMPIC LIFTING WOD:

A:
Every 3min for 15min do:
5 Pause Cleans (reset every rep)

B:
EMOM for 15min: 1 complex
Power Clean + Front Squat + Thruster
work up to a heavy single on the complex for today

C:
Accumulate 30 GHD Sit ups and 30 GHD Back Extensions


STRENGTH WOD:

A:
Stack 10 Front Squat

B:
Reverse Back Rack Lunges (12-)12-12-12 (6 each leg)
Start every 3min (1st set is w/empty bar)

C:
Tabata Banded Squats
(keep the band on all the time)