WARM-UP -
10:00 AMRAP
30-second Air Bike
10 Bent Over Banded Rows
5 Inch Worms
10 Box Step Ups
STRENGTH -
3 sets:
10 Shoulder Press (60-65%)
10 (L/R) Bent Over Single
Arm Dumbbell Rows

WARM-UP -
3:00 Row (build in pace)

-into-
3 sets

10:00 AMRAP
2x50ft Shuttle Run
10 Glute Bridges
4 Broad Jump + Vertical
Jump
5 Hang Muscle Cleans (empty
bar)
5 Front Squats (empty bar)
5 Power Cleans (empty bar)
STRENGTH -
3 sets:

10:00 AMRAP
2x50ft Shuttle Run
10 Glute Bridges
4 Broad Jump + Vertical
Jump
5 Hang Muscle Cleans (empty
bar)
5 Front Squats (empty bar)
5 Power Cleans (empty bar)
STRENGTH -
3 sets:

Coach's Choice 

WARM-UP -
2 sets:
10 Banded Pull Aparts
10 Bent Over Banded Rows

-into-
8:00 AMRAP

10 Dumbbell Bench Press
5 Kip Swings
10 Supinated Ring Rows
:30 sec Ski (Or Row)

WORKOUT PREP-
3 sets:

WARM-UP -
2 sets:
1:00 Machine
10 Banded Shoulder Press

-into-
2 sets:

Hip Halo

-into-
3 sets:

WARM-UP -
2 sets:
10 Banded Good Mornings
15 Banded Pull Aparts

-into-
8:00 AMRAP

2:00 Machine:

-into-
8:00 AMRAP