LIFT - upper body
Level: 🔥🔥🔥

4 rounds of:
- 10 Alternating bent over rows
- 15 Good mornings
12 min time cap

WORKOUT

7 Rounds For Time
- 7 Handstand Push-Ups
- 7 Thrusters
- 7 Knees-to-Elbows
- 7 Deadlifts
- 7 Burpees
- 7 Kettlebell Swings
- 7 Pull-Ups/14 Pull overs

LIFT - Legs & Shoulders
Fire Level: 🔥🔥

Every 90s for 8 rounds (12min)
- 5 squat cleans

- Workout -
Every minute on the minute - 20min
1. 8 (a side) Single leg deadlift
2. 45s double unders / skips
3. 8 squat clean press
4. 45sec double unders / skips
5. Rest

Fire Level: 🔥🔥

STRENGTH
3 rounds
3 deadlifts
3 wall-walks

WORKOUT

- As Many Rounds as Possible for 7 min -
7 SL Deadlifts (left)
7 Plank Rows
7 SL Deadlifts (right)

- As Many Rounds as Possible for 7 min -
7 Swings
7 Broad Jump-over
7 Plank Jacks

STRENGTH
Every 90 sec - 6 Rounds (9 min)
1 squat clean + 1 power clean + 1 hang power clean

WORKOUT
25 min As many rounds as possible

24 Donkey Kicks
12 Thrusters
24 Jumping Jacks
12 Push press
24 Skiers
12 BOR
24 Star jump
12 power cleans

Level: 🔥🔥

PART 1:
5 min FOR QUALITY:
5 sec Hollow Hold
4 Single Leg V Ups (each side)
3 V Ups
20 sec Superman Hold

PART 2:
8 Min AMRAP:
2 Burpees*
8 Ground to overhead
16 double unders*

*add 1 every round

PART 3:
16min EMOM: 
1: Bicep Curls
2: Squats
3: Bench Dips
4: Alt Step-Back Lunges

STRENGTH
Every Minute on the Minute x 10 min
1 heavy squat snatch

WORKOUT
For time (8min time cap):
40-30-20-10
Alt DB snatch
10-10-10-10
Explosive push ups over plate

-Rest 2 min-

For time (8 min time cap):
40-30-20-10
Wall balls/Thrusters
10-10-10-10
Pull ups (or TRX or bar rows)