Created In The lab

Future bench press 2RM, 30 minute amrap 5 deadlifts (275/185) 13 push ups 9 box jumps

30/25 calorie bike buy in then: 5ROunds of 10 clean and jerks (135/95) 15 pull ups, 20 sit ups

Pause front squat 1RM 3 RFT 20 push presses (115/75) 20 bar facing burpees

1000m row buy in: 30 dumb bell snatches 50 sit ups, 30 dumb bell hang clean and jerks, 50 weighted sit ups, 30 dumb bell step ups 50 GHD sit ups

Bench press 5RM 4 RFT 400m run 5 squat snatches (135/95)

ELECTION DAY!! Do your civic duty and get out and vote. 10 minutes 3 Rounds 30 push ups, 60 foot overhead lunge. 10 minutes 3 rounds 15 HSPU 60 foot Dumb bell overhead lunge, 3 rounds 30 foot handstand walk 60 foot dumb bell overhead lunge

Front squat 5RM, 4RFT 7 power clean and jerks (155/105), 11 T2b 15 lateral bar burpees

Back squat 8x2 85%, 4 RFT 12 deadlifts 225/155, 50 double unders, 12 HSPU

30 min EMOM. Minute 1 10/8 calorie row, minute 2 6 single arm devils press (50/35), minute 3 8 alternating pistols

Push press 1RM, 5 RFT 200m run 8 power snatches (115/75) 12 box jumps