Mobilize, then: 2 sets of: 10 behind the neck strict presses (empty barbell) 5 box jumps :30 sec plank A.) 5x5 push press (start at 60% and build, small jumps) B.) EMOM 10 deadlift x 1 rep @ 85-90% *squeeze and hold at top for 2 sec* C.) 5 sets :30 sec plank Rest :30 [...]

Mobilize, then: 2 sets of: 6 medball hamstring curls 12 hip extensions on ghd 18 band pull-aparts (9 regular/9 overhead) A.) every :90 sec for 15 min (alternate) 1) 3 strict pronated pull-ups (heavier than last week) 2) 3-7 Strict HSPU @ deficit (either shoot for deeper deficit or more reps than last week at [...]

Mobilize, then... 2 sets of: 5 inchworms 10 KB front squats 5 strict pull-ups A.) Take 20 min to build to a heavy set of 2 clean and jerks (full) B.) 3 sets of: 500 m row 10 burpees over rower 15 T2B * rest 3 minutes between sets*

Mobilize, then: 15 Cals on assault bike, then: 15 banded monster walks 15 lateral walks (each way) 15 glute bridges (laying on ground) *band around knees* A.) 5x5 back squat at 70% B.) every 5 minutes for 20 (4 sets) 500 m row 12 dips (ring or bar) C.) 3x8 barbell good mornings (light, just [...]

Mobilize, then: 2 sets of; 15 banded kB swings 5 air chair swings on bar (mu progression) A.) EMOM 8 2-4 Bar MU B.) 12x1 deadlift at 75-80% (or heavier than last week) *rest :30 sec between C.) 10 EMOM (alt) 1) 8-12 T2B 2)6 line sled push 55/35old 25/10new

Mobilize, then: 2 sets of: 5 box jumps 10 push-ups 15 kB swings A.) Every :90 sec for 15 (alt movements) 1) 3 strict probated weighted pull-ups 2) 3-5 strict hspu (deficit) B.) 15 minute EMOM (alt) 1) 10/8 cal bike 2) 8 thrusters 115/75 3) 6 burpees over the bar Immediately followed by: 3 [...]

Mobilize, then: 2 sets of: 10 burpee broad jumps 12 T2B A.) Every 2 for 12 (6 sets) 1 clean (3 sec pause at knee)+ 1 clean & jerk *start at 70% and build B.) 12 EMOM (alt) 1) 40 double unders 2) 2 rope climbs C.) tabata plank 8 sets: :20 sec plank :10 [...]