Mobilize, then: CS activation, then: 2 sets of: :20 sec side plank (each) 5 box jumps 5 inchworms 5 pull-ups 10 pushups A. 20.5 For time: 40 ring muscle ups (scale to jumping bar) 80 cal row 120 wall-balls 20/14 * break up how you like, 20 minute timecap, or finish if you like B. [...]

Mobilize, then: 2 sets of: :30 sec plank 15 kb swings 10 cal ski erg 5 box Jumps A. Three sets of: DB Bench Press x 8-10 reps @ 2011 Rest 45 seconds Elevated Ring-Rows x 6-8 reps @ 2111 (place a small box or plate underneath your heels to bring your body closer to [...]

Mobilize, then: A. 3 sets of: KB front rack Bulgarian split lunges x 6-8 each leg (one kb) *rest as needed B. Every 8 minutes, for 32 minutes (4 sets), complete: 60/50 Calorie Row 20 T2B 6 Devils Press (50/35 lbs) *devils press= burpees on dumbbells + ground to overhead w/dumbbells (double dumbbell snatch if [...]

Mobilize, then: 3 sets: :30 sec ring plank (push-up position) 10 band pull-a-parts 10 hip extensions on ghd A.) EMOM 10 2-3 bar MU (if you don’t have regular bar MU, do 2-3 c2b pull-ups instead) B.) 3 sets for time: 800 m run/600 m run/400 m run 5 strict pull-ups 10 ghd sit-ups 15 [...]

Mobilize, then: CS activation, then: 2 sets: :20 sec side plank (each) 10 cal assault bike 5 barbell good mornings (empty) A. Take 10 minutes to build to a semi-heavy Clean and Jerk B. 20.4 30 box jumps 24/20 15 clean and jerks 95/65 30 box jumps 15 clean and jerks 135/85 30 box jumps [...]