Home Gym

Strength. Week 8 Bench press 5 @ 70%. 5 @ 80%. 3 @ 85%. 2 @ 90%. 1 @ 100+%. Go for new 1RM if feeling good.
Rest as needed b/t sets.

Conditioning.
3 sets.
4min Amrap.
60 Double unders/Single unders.
8 Single arm Split jerk 22.5/15kg (Right).
6 BBJO 24/20.
8 SA Split jerk (Left).
Rest 2min b/t Amraps.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
5 Inch worm + Push up.
10/leg Single leg RDL (Use weight).
30sec Handstand hold (Back to wall).

Minimal equipment.
30min. 2min Work/60sec Rest.
60 Double unders/Single unders.
4 Single arm Devils press (Right).
20 Air squat.
4 Single arm Devils press (Left).
Start next Amrap where you finish.

No equipment.
30min. 2min Work/60sec Rest.
60 Lateral Line hops.
8 Push up + shoulder taps.
20 Air squat.
8 No push up Down/Up.
Start next Amrap where you finish.