Mobilize, then: 2 sets of: 5 inch worms :30 sec side plank (each) 10 dB thrusters (light) A.) 4 sets: alternating between 8-10 Bulgarian split lunges (each leg) w/kb’s 8-10 handstand pushups (strict if you can) * rest 1 min between exercises, and as needed between sets* B.) 4 rounds for time: 500 m row [...]

Rachel’s last day,?! We are going to miss her! She is on to even bigger things! But she decided to leave us with some burpees to do! Thanks Rachel! Mobilize, then: W/empty barbell x 5 reps each: Rdl Clean pull Muscle clean Front squat Hang squat clean Push press A.) every :90 sec for 9 [...]

Mobilize, then: 3 sets of: 10 cal row 10 pushups 10 air squats 10 hollow rocks A.) 5x3 snatch grip deadlift w/3 sec pause at knees * start light and build, perfect form* B.) for time: 400 m run 15 dumbbell push press 50’s/35’s 30 walking lunges w/db’s 50’s/35’s 15 dumbbell push press 50’s/35’s 400 [...]

Mobilize, then: 2 sets: :30 sec side plank (each) 5 inch worms 10 step back lunges w/oh reach 15 cal bike A.) For time: 45 front squats 95/65 45 t2b 45 cleans 95/65 45 c2b pull-ups * 15 minute time cap B.) 3 sets: :45 sec plank 15 tuckups 15 banded hamstring curls

Mobilize, then: Crossover symmetry activation A.) take 15 minutes to build to a heavy set of following complex: 1 power snatch + 1 full snatch + 1 ohs B.) For time: 15 deadlifts 185/123 30 ohs 75/45 90 double unders * 20 minute time cap C. Not for time: 12-9-6 Hspu Ring dip Push-up

Mobilize, then: 2 sets: 5 box jumps 10 ring rows 15 kB swings (Russian) A.) alternating movements 5 x 3 deadlift 75-80% 5 x 3 strict pull-ups (weighted if possible) B.) 25 minute emom (alt) 1) 4-line sled push (heavy) 2) 12 ghd sit-ups 3) 4 line sandbag carry 150/100 4) 12 hip extensions on [...]

Mobilize, then: 2 lines of each: mini bands Monster walks Lateral walks Straight leg lateral walks 10 Good mornings (bands at knees) 10 Squats (knees) 20 pushups :30 sec side plank (each) A.) 5-4-3-2-1-1 Front squat (work up to a heavy single) B.) For time: (short and fast, push!) 800 m run 20 T2B 40 [...]

Mobilize, then: At a warmup pace: 2 rounds: 400 m run 12 dumbbell snatches (alternating) 12 T2B A) for time: 21-15-9 Dumbbell squat cleans 50’s/30’s Pushups B.) 3 sets: 20 Russian twists 30 hollow rocks :40 sec hanging knee raise hold

Mobilize, then: 3 sets of: 10 pass-thrus in ohs (pvc) 5 box jumps :20 side plank (each) A.) 3x3 snatch balance (light) Emom 10 1 hang snatch + 1 snatch * build as you go B.) 3 rounds for time: 20/15 cal bike 12 burpee box jump overs 15 C2B pull-ups * rest 2 minutes, [...]