4 rounds 50 seconds work 10 seconds rest/transition 1. Box jumps 2. Landmine snatches right and left 3. Battle ropes 4. Heavy sandbag carry 5. Assault bike

1 min each 1. Box jump 2. Dbl db devils press 3. Battle rope 4. LM snatch 5. Assault bike Rest 1 min x5

Assault bike 5 min 50% RPE warm up 1:00 85-90% RPE 1:00 50% recovery 10 times

30 minute run Then, 3:00 rounds 1:00 rest 3 rounds teep and punch leg lift drills 3 rounds heavy bag 3 rounds shadow box

This workouts intent is to develop overall strength in the big three moves. Use a weight and rep set for your available equipment to where your don't with 45-30 seconds left of rest. Go as heavy as form will allow. Warm up Then, Every minute on the minute 25 minutes 1. 3-7 single arm KB snatch right 2. 3-7 single arm KB snatch left 3. 5 clean and press or jerk right 4. 5 clean and press or jerk left 5. 10 KB swings