Mobilize, then: 22.3 For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) 95 lb, then 115 lb, then 135 lb 65/75/95 Time cap: 12 minutes

Mobilize, then: B. Three sets of: Single Arm Landmine Row x 10-12 reps @ 3011 each arm Rest as needed Two sets of: Single Arm Overhead Carry x 100 Feet each arm Rest as needed Suitcase Carry x 100 Feet each side Rest as needed C. 35-54: Three rounds of: 5 minute Assault Bike or [...]

Mobilize, then: Empty Barbell Complex 5 Muscle Cleans 5 Front Squats (get lower and lower each rep) 5 Power Cleans 5 Power Jerks 3 Squat Clean + Jerk A. Every 2 minutes, for 10 minutes (5 sets) of: Power Clean + Clean + Jerk @ 55-65% of 1-RM Clean and Jerk Followed by… Five sets [...]

Mobilize, then: A. Back Squat Set 1 – 8 reps @ 65% Set 2 – 8 reps @ 70% Set 3 – 6 reps @ 75% Set 4 – 2-4 reps @ 80% Rest 2 minutes between sets *Feel free to use your rest time to practice a skill you’d like to work on (ring [...]

Mobilize, then: 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-3-1 Deadlifts 225/155 Burpees over the bar

Mobilize, then: Empty Barbell Complex 5 Muscle Snatches 5 Snatch Balance (get lower and lower each rep) 5 Overhead Squats 3 Power Snatches 2 Snatches A. Every 2 minutes, for 10 minutes (5 sets) of: Hang Snatch + Snatch + Overhead Squat @ 55-65% of 1-RM Snatch Followed by… Five sets of: Snatch with a [...]