Mobilize, then: 3 sets of: 5 kick to handstands 5 box jumps 10 kB swings A.) 4x16 steps (8 each) front rack walking lunges with dumbbells B.) 4 sets of: 15/12 cal assault bike 15 Russian kB swings 70/55 10 hspu * rest 90 sec between sets

Mobilize, then: 2 sets of: 5 scap pull-ups 5 kips on bar (stay right and active) 5 strict pull-ups A.) every :30 sec for 5 min 1-2 bar muscle ups B.) 5x3 snatch grip deadlifts Build as you go, maintain perfect snatch position and form C.) 3 rounds for time: 400 m run 6 man-makers [...]

Mobilize, then: 2 sets of: 10 medball hamstring curls 10 T2B 10 cal assault bike A.) 5x2 front squat (no tempo) build to heaviest possible B.) strict press 5-3-3-2-2-2 *start at 70%ish and build to heavy set of 2 C.) 3 sets for total time: 20/15 cal row 12 T2B 10 hang squat cleans 135/95 [...]

“Murph” tomorrow morning 10:00am! If you can’t make it, do it today! Otherwise: Mobilize, then: A.) warmup wod 27-21-15-9 Assault bike calories Russian KB swings 55/35 *can count toward challenge* B.) 3 x 20 front rack step back lunge w/barbell (alternating legs, 10 each) C.) “Annie” 50-40-30-20-10 Double unders Ab-mat sit-ups

*We will be doing “Murph” Saturday Morning at 10:00am, be a little early to warm-up! Mobilize, then.... EMOM 3 3 air chair swings on bar EMOM 5 3-4 bar muscle ups A.) Deadlift 5x2 reps @85% B.) Every 2 minutes for 20 minutes (alt) 10 hspu 8 line sled push 115/80old 70/50new *0-2 hspu,2-4 sled,4-6 [...]

Mobilize, then: 1 set each: 20 monster walks banded 20 lateral walks banded 20 squats banded 20 knees to elbows 4 line plank walk A.)Every 2:30 for 12:30 (5 sets) 2 front squats @3011 (heavier than last week) B.) Every 7 min for 21 (3 rounds) 400 m run 10/8 strict pull-ups 10/8 cal bike [...]

Mobilize, then.... Barbell warmup x3 each: Rdl Clean pull Front squat Push press Jerk Full clean A.) every 2 for 12 2 full cleans + 1 jerk B.) EMOM 10 1 legless rope climb (scale to regular rope climb) * if you are new to rope climbs, we will spend the 10 minutes working on [...]

Mobilize, then: 2 sets of: 8 kick to handstand 8 box jumps 8 T2B strict A.) 3 x 3 strict hspu negatives (bigger deficit than last time) B.) 4x3 back squat (work up to heavy triple) C.) 4 rounds for time: 400 m run 25 push-ups

Mobilize, then: 3 sets of: 10 cal assault bike 10 banded good mornings 10 straight arm pull downs (crossover sym) 3 line alligator (plank) walk A.) 8x1 deadlift at 80-85% of 1rm B.) Partner WOD (one partner working at a time) 2 rounds for time: 200 double unders 50 C2B pull-ups 40 line sled push [...]

Mobilize, then: 2 sets of: 20 banded monster walks 20 lateral walks 10 banded squats 10 strict pull-ups A.) 6 x 2-3 reps of: Front Squat @ 4101 B. 4x8 strict press C. 3 rounds (not for time) 10 weighted hip extensions :40 sec side plank (right) 20 hollow rocks :40 sec side plank (left)