LIFT @ 7PM - Shoulder Press

For Time *20 min Time Cap* 10-9-8-7-6-5-4-3-2-1: Deadlifts (155/105) Double Dumbbell Shoulder to Overhead After Each Round: 60 Ft Plate...

PART 1 4 Rounds (Not for time) 15 Reverse Flys 20 Alternating Bent Over Row 15 Slow Reverse Snow Angels 20 Plank Pull Across Rest 2...

LIFT @ 5 PM - Back Squat

20 Minute AMRAP 4 Inchworm 8 (Right) Single Arm Hang Dumbbell Snatch 8 (Left) Single Arm Hang Dumbbell Snatch 16 Air Squat 1 min cardio...

On the 2:30 x 10 Rounds: 10 Med Ball Cleans 30 Double Unders/45 Singles/Skip over/Hop overs 500m Bike/200m Row

Part 1 Strict Press Build to a (Heavy for today) Set of 3 Part 2 Endurance 3 Rounds 4 minutes (Moderate) Machine of choice 2 minutes...

Every Minute on the Minute for 20 Minutes Min 1: 8 Tempo Goblet Squats (Tempo = 3030) Min 2: 10-12 Goblet Step Up w/ Slow Lower Min 3: 40...

LIFT @ 7 PM - Bench

Workout 1 set Push Up 55's Then 4 Rounds 10 Supinated Grip Bent Over Rows 10 Single Dumbbell Front Raise to Overhead Rest 2 Minutes then...

Part 1 Deadlift 0:00 9 Deadlift 2:00 7 Deadlifts 4:00 5 Deadlifts 7:00 3 Deadlifts 11:00 Max Unbroken Set Deadlift (12-20 reps) Part 2...

LIFT @ 10 AM & 5 PM - Deadlift