Workout 1 4:30 pm
400m Run
2 Rounds
5 Squats+5 Jumping Squats
10 G2O w/ Plate

5 Runners Lunge + Pigeon Stretch
:20 Forearm stretch (hands flipped palms facing out on ground)
16 min Emom
1-air squats w/ leg left amrap
2-sit-ups amrap
3-burpees amrap
4- 200m run
Then
Death by
3 snatches
5 goblet squats 53/35
Add one snatch OR 2 squats
Score = rounds completed + partial reps
RX: 95/65

Workout 2 7:30 pm
15 min EMOM
Min 0-3: warm up (quick)
6 rounds
Even:  3 bench press 80%
Odd: 3  rows
Then
For time:
2 Rounds
48 DB Front Squat 20/10
36 DB Clean & Jerk
24 single arm db snatch
——then——
3 Rounds for time of:
5 v ups
10 up downs
20 GHD sit-ups

Workout 3 11pm Brandon workout
1000m row
3 sets 12 40lb curls + 12 triceps pulls
3 sets 12 shoulder flys 15 lb
3 sets 12 shoulder pumps 25 lb
3 sets 12 shoulder shrugs 55-60-65
3 sets 12 seated curls 30lb
3 sets 12 assisted pull-ups