A) 18:00 Strength
5×4 Deadlifts @ 75-85%
5x:30 Hollow Hold
5×12 Wtd. Split Squat (6R/6L)
5×10 Push Ups

B) 6:00 AMRAP
10 1-Arm DB Push Press (50/30)
15 Double Unders

A) 8:00 Strength
5 Sets
3 Front Squat @70-80%
25 Sit Ups (speed)

B) 3×5:00
In a 5:00 window complete (once finished, rest)
1 KB Lap
12 Walking Lunges
25 Over Box Jumps

25:00 EMOM
1st: Max Row
2nd: 10 KB Squat Cleans (53/35)
3rd: Max Handstand Hold
4th: 10 Wtd. SL RDL (35/20) (5L/5R)
5th: Plank Hold

A) 8:00
5×3 Hang Cleans
5×14 Sunrise Planks

B) 2RFT (8:00 Cap)
20 BB Thrusters (95/65)
30 Reverse Lunges

C) 3RFT (8:00 Cap)
10 Push Up Renegade Rows (35/20)
15 V-Ups

*BENCHMARK Workout*
A) “Exceptional 8” (15:00 Cap)
8 KB Goblet Squats (70/53)
1 “L” Lap

B) 8:00 Partner AMRAP
Partner 1: Max Row
Partner 2: 8 Burpee Box Overs

A) 26:00 AMRAP
1 Lap
20 KB Swings (53/35)
20 Rvs Lunge to Box Step Up
1 KB Lap
20 Bottom Half Burpees