Workout For time- 40 Wall balls 25 Power snatch 40 Burpees 25 Box jumps 40 Thrusters 25 Cal row 40 KBS 25 front rack lunges 40 sit-ups Rx 75/55# Rx+ 95/65#

Strength Workout of the day 12 mins both on the minute 5 Strict pullup + 10push ups(scale numbers as needed “Legs & Lungs” 1 mile run 250m row 800m run 500m row 400m run 750m row 200m run 1k row

Workout of the day 25 min time cap- Powerlifting day Lift 50,000/40,000 pounds(choose your weights and accumulate the weight. Scale pounds to 30,000/20,000 if your mex deadlift is under 295/195 Deadlift Bench Squat