9/23 power endurance workouts

WO1:
Warm Up - Something with legs easy
Then:
Work up to 1RM DL in < 15 minutes
Then:
10 x DL 135#  +
7 x Push Press @ 35# DB +
5 x Dip
10 Rounds
Then:
15:00 Row or Run

WO2:
Warm Up:
3x10 Shoulder Dislocates
3x5 Wall Squats
3x10 Air Squats
Then:
Work up to 1RM OHS in < 15 minutes
Then:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 OHS @ 45# (FOCUS ON DEPTH)
Then:
20:00 Bike

WO3:
Warm Up w/ 5:00 Row
Then:
Work up to 1RM Squat (your choice FS/BS) <15 minutes
Then:
10 Pull Ups +
10 Squat Jump @ 10#DB +
10 Split Jump @ 10# DB +
10 Push Up +
10 Sit Up
10 Rounds
Then:
Cool down with heavy hip mobility