Strength: Heavy Sled Push – 5x20m (heavy but maintain speed) *No Sled? Me neither. Put a heavy bumper plate in the grass and push it down and back. Put a kid on a toddler vehicle and push them while sprinting. Want to have fun? Have your wife put your car in neutral and push it down the street. Neighbors will think you're crazy and awesome. Metcon (10 min EMOM): Odd Minutes: 6 Sandbag Over Shoulder (sub DB Cleans)Even Minutes: :30 Burpees

Strength: Back Squat – 4x5 @ 75-80% of 1RM (or challenging weight) Metcon (10-12 min AMRAP): - 12 Wall Balls (20/14lb) - 10 Deadlifts (185/135lb) - 8 Box Jumps (24/20”) - 6 Toes-to-Bar

Strength: Deadlift + Hang Power Clean 10x1+1 MetCon: AMRAP 10 20 Walking Lunges + Rotation w/MedBall 5 Burpee Broad Jumps

Strength: Dumbbell Z-Press* 4x8-12 *Seated on the floor, chest up, legs out wide, press with an engaged core with neutral grip. MetCon: 3 Rounds For Time 10 Sandbag Ground to Over the Shoulder 30 Goblet Squats 60 Alternating KB/DB Row to Alternating Hand Catch* 90 Double Unders/150 Single Jump Ropes * Wide Stance, Single KB/DB between your legs. Row with left arm toward under left side of sternum, then release and catch at the top of the movement with the right arm. Repeat until 60 alternating reps achieved.

Strength: A) KB/DB Halos* 4x20 Alternating Direction B) Alternating Gorilla Row 4x20 *Staggered Stance, Switching at 10 reps MetCon: AMRAP 15 10 Hindu Pushups 15 KB Swings 10 Banded Row + DB Press* (R+L) Sprint 60m *Row with Left Arm as you Press with Right Arm, then switch after 10. Staggered stance with arm that is pressing, back.