PWR & GLRY FTNSS

A. Coach Led Warmups and Prep Work B. 1,000 Meter Row For Time: C. For Time:21-15-9 Deadlifts Men 135-185 Women 95-13542-31-18 WallBalls. Rest exactly 5 min: 9-15-21Cal BikePush Press M: 95-135 / W: 75-95 Previous Workout — Next Workout

A. Coach Led Warmup and Prep Work B. 4 Minutes AMAP: 5 Burpees25 Double Unders C. 10, 9, 8 7, 6,—–>1 Bench Press (3/4 body weight)Power Clean (3/4 body weight)GHD SitupsCal Row Previous Workout — Next Workout

A: Coach Led Warmup an Stretching B. 2 sets:40 Plate Twists 45/35 lbs20 Barbell Goodmornings20 Lateral Box Jumps. 10 each direction C. 4 Rounds of:Run 400m15 Thrusters 95/7510 Sumo Deadlift High Pulls (same bar) D: Hollow Holds Drill Work Previous Workout — Next Workout

A. Coach Led Warmup B. 30 Rounds with Partner for Time3 Burpees3 Power Cleans 135/953 Front Squats3 Jerks3 Burpees Every 5 Minutes, 100m Partner RunSwitch After Each Round C. Core Strengthening Drills Previous Workout — Next Workout