STRENGTH

Strength #1

10xEMOM
25 jump rope (double unders if possible)
+ 1 power clean (start at 50% and build)

Every 3mins x5
3 front squats (85%+)
8 seated double dumbell press

3 sets:
20 double dumbell box step ups
40m sled drag

Strength #2

Every 2mins x5 (build to heavy)
5 overhead squats

Every 3mins x4
4 deadlifts (80%+)
10-20 pushups (1 unbroken set)

3-4 sets:
60s weighted plank
30 Russian twist (weighted)

Strength #3

For 15mins
15m sled drag
15m sled push
*moderate weight

Every 3mins x5
5 bench press (build to heavy)
6 chin ups

3 sets:
12 front squats (55%)
12 double dumbell RDLs
20 calf raises

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