Mobilize, then: 2 sets of: 15 cal row 10 T2B 5 box jumps 30/24 A.) every 2 for 12 (6 sets) 1 clean pull + 1 full clean + 1 jerk * build as you go* B.) 3 min amrap 5 pull-ups 10 push-ups 15 air squats *rest 2 minutes, then: 3 min amrap 12 [...]

T,Y,I raises x 10 each 25 cal assault bike (warmup pace) 10 pvc pass-thrus in squat A.) every 2 for 12 Mid-thigh snatch + hang snatch (above knee) + hang snatch (below knee) * start at 60% and build B.) 3x6 (each leg) barbell Bulgarian split lunges C.)15 minute EMOM (alt) 1) 3-4 muscle ups [...]

Mobilize, then: 2 sets of: 10 cal row 10 burpees 10 kB swings *can use for challenge board A.) 5 EMOM 2-6 strict hspu (deficit if able) B.) 6x3 deadlift @75% of latest 1rm * deadstop at bottom every rep C. 10 EMOM (alt) 10 bar facing burpees 5 thrusters 115/75 * add 1 rep [...]

Mobilize, then: 2 sets of: 5 box jumps 3 line plank walk (feet in plates) 10 Knee to elbows 10 slam balls 30/20 A.). 5 sets of: Front squat 4-5 reps @4101 Heavier than last week, rest 2:30 between B.) 3 rounds for time: 400 m run 15 C2B pull-ups (scale to pull-ups) C.) 3x [...]

Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each direction Two sets of: Single Leg Hip Bridge On Bench x 10 reps per leg Russian Twists x 20 reps Kettlebell Swings x 20 reps Goblet Squats x 10 reps A. 7 sets: 1 clean + 1 front squat + 2 [...]

Mobilize, then: A.) 3 EMOM 3 air chair swings on bar 5 EMOM 3 bar muscle ups (scale to jumping) B.) 3 x 10 each leg Bulgarian split lunges w/db’s C.) 3 rounds for time: 25 cal row 15 push press 115/75 10 T2B

Mobilize, then: A.) 3 sets of: :30 sec nose to wall handstand hold 8 kicks to handstand Then 3 sets of: 3 reps of Hspu negatives @ deficit B.) 4 sets of 5 deadlift @ 70% of last weeks heavy single *deadstop each rep* C. 4 sets of: 20/15 cal assault bike 12/8 ring dips [...]

Mobilize, then: 2 sets of: 20 cal row 10 burpees 10 strict T2B * can post to challenge board* A.) 4 sets of: 5-6 front squats @4101 *heavier than last week B.) For time: 1,000 m row 40 wall-balls 20/14 8 rope climbs 40 wall-balls 1,000 m row C.) just kidding (hit the above hard!)