Monday

Every 90 seconds for 15 minutes
(Start at 70% and build)
3 Strict press

Workout of the day

4 rounds for time-
10 Bar facing burpees
15 Hang power clean
20 Air squats

Rx 95/65#
Rx+ 105/75#

Thursday 3/12

Workout of the day

5 rounds for time-
Row 250/200m
100ft overhead DB carry(50ft each arm)
Bike .4/.3 miles
100ft Farmer carry

3 rounds-
:30 side plank(R)
:30 side plank(L)
:30 hollow hold
1 min rest

Tuesday 3/10

Strength:Back Squat
5×1 @ 90 %
rest 2 minutes between sets

Workout of the day

For time-(14 min time cap)
20 DB dead lifts
15/12 Cal row
20 DB clean
15/12 Cal row
20 DB Front Squat
15/12 Cal row
20 DB burpee deadlift
15/12 Cal row