Repeat 5 times.
Long Cycle Clean and Push Press
Figure 8 to a Hold
One Arm Rows
Hip Drop Plank
Farmers Walk

Repeat 5 times.
Long Cycle Clean + Push Press
Figure 8 to a Hold
Crush Curl
Plank
Farmer’s Walk

As Many as possible in 8 minutes.
Renegade Rows x 6 per side
Russian Twist x 20
As Many as possible in 8 minutes.
Windmills x 6 per side
Figure 8 to a Hold x 20
As Many as possible in 8 minutes.
Military Press x 6 per side
Swings x 20

Heavy Press
Figure 8 to a Hold
One Arm Rows
Cross Body Mountain Climbers
Walking Lunges

Repeat 4 Times.
High Pull to a Snatch
Press
Goblet Squat
Figure 8 to a Hold
1 Arm Rows
Russian Twist
Superplank to a Pushup

Repeat 5 Times:
Heavy Press x 1, 2, 3
Figure 8 to a Hold
One Arm Rows
Elbow Touch Plank
Lunge 50 feet

Work 30 seconds per side rest 30 seconds. Repeat 3 Times
Press
Snatches
Goblet Squat
Get Up Sit Up
Dead Clean
Figure 8 to a Hold
Push Up
Cross Body Mountain Climber

Repeat 5 Times
Round 1
Sumo Deadlift
Figure 8 to a Hold
Round 2
1/2 Get Up Sit Up
Seated Hot Potato
Round 3
Heavy Press
Snatches

Repeat 5 Times
Heavy Press
1 Arm Rows
Figure 8 to a Hold
Planks
Farmer’s Walk

Heavy Press 1/1, 2/2, 3/3
1 Arm Rows
Figure 8 to a Hold
Planks
Heavy Farmer’s Walk
Repeat and enjoy!