Workout 1
Warm up – barbell (No Measure)
400m run or row
3 rounds (with an empty bar)
10 Deadlifts

10 Front squat
10 push press
10 lunge + twist (without bar)
S1: S1 – clean and Jerk (Weight)
16 min EMOM
Min 0-4 technique
Min 6: 5 reps
Min 8: 5 reps
Min 10: 5 rep
Min 12: 3 rep
Min 14: 1 rep
Work up to a max: 195
Then
For Time: 10,9,8….2,1 reps
Deadlift 165/105lbs
Bench 135/80
GHD sit ups
cal Assault bike
Finished in 24min

Workout 2
1 mile bike
12 lat pulldowns 110lb
3 sets 7 pullups
3 sets 12 row pull back 120lb
3 sets 12 lat pulldowns
3 sets 12 row pullback machine 150lb