4x through each

6/6 1 arm floor press
4 Double KB clean + squats

4 Barbell bent rows
5/5 1 leg sandbag good morning

5 Windmills Right
5 Windmills Left

6 rounds, 20 seconds of work, 20 seconds rest

• Side to side push ups
• Sandbag high pulls
• Broad jumps
• Overhead swings
• Supine opposite knees to elbows

One person works for 30, one person rests 30, move to the next station after you've both done the station you're on.  Keep track of how many reps you do after each exercise.

• Double KB push press
• Ab Wheel roll out
• Box jump
• Body Rows
• Squat thrust

It's time for our Mid Month Challenge!

20 minute AMRAP

5/5 Snatch
5/5 Goblet lunge steps
10 H2H swings
10/10 Mountain climbers

30s each side, 6 rounds

• Cleans
• Lunge press
• Swings release
• Push ups

4 sets of each:

• 4-2 hand floor press
• 7/7-1 arm bent rows
• 4-Back squat
  
• 5/5-Single leg dead lift
• 10-Tuck ups

Two Minute Drills - 10x

5 Burpees
5/5 Snatch
15/15 Mountain climbers
20 Swings

4 Rounds of each couplet

5 Pull ups
5/5 Single leg squats

5/5 1 arm press
4 Trap bar dead lift

8 Ab wheel roll outs
10 slow sit ups

40 on 20 off - 5x

Battling ropes
Overhead swings
Squat thrust
Sledge hammer
Jump rope

4 times through this circuit

• 5/5 1 arm floor press
• 5 Bent rows
• 4 Front squat
• 6/6 Stagger stance deadlift
• 10 Toes to bar