Mobility:3 min bike/row/run, then; :60sec each of: couch stretch (eac leg) banded lateral walks (each direction) banded monster walks (forward and backward) ghd hip extensions handstand hold against wall A.) EMOM 9 (3 sets) 1) Right Leg split stance romanian deadlift with dumbbells x6-8 2) Left Leg split stance romanian deadlift with DB's x6-8 3 [...]

Mobilize, then: A.) bench press 4x5 @20X1 (adhere to tempo and build to heavish) B.) 3 sets : dumbbell skull crushers x 12 rest :45 glute bridges x 10 rest :45 C.) For Time: 60 cal row 50 cal assault bike 40 T2B

Mobilize, then: A.) Back squat 1) 5 reps @65% 2) 3 reps@75% 3) 2 reps @80% 4) 1 rep @85% 5) 1 rep @90% B.) 7x7x7 complex 4 sets of: 7 stiff-legged deadlifts 7 hang power cleans 7 front squats *rest 2 minutes between C.) Every 3 for 18 mins 12/9 cal row 9 dumbbell [...]

A. 3 sets of:30 double unders 20 alternating shoulder taps 4 turkish getups B. Every 2 min for 30 mins (3 sets) of: 1) double kb front squat x 6 @4141 2) band resisted straight arm lat pull down x 15 3)Death march x 12 reps 4)double kb push press x 10 reps + 10 [...]

Mobilize, then: "age group qualifier event 2" 50 oh squats 95/65 40 bar facing burpees 40 back racked walking lunges 95/65 30 bar facing burpees 30 cleans 95/65 20 bar facing burpees 20 pistols (scale however) 10 muscle-ups (any style0, scale to C2B)

Moblilize, then: A) One set of 70-75% effort of: 40/30 cal row 6 rope climbs B) every :90 sec for 12 minutes 1 power clean + 1 front squat ( building) C) 3 rounds for time: 500 m row 50 double unders 7 power cleans 135/95

Mobilize, then: Three sets, not for time,of: 100 meter sprint row 6-8 ring pop swings 15 sec ring support hold A) Rotate through the following for a total of 4 rounds: 1-4 ring MU 1 shuttle run 1-4 strict hspu 1 shuttle run * shuttle run= down and back once B) Against a :60 sec [...]

Mobilize, then: Movement prep: 3 rounds: 10 cal ski 10 kb deadlifts 10 pushups A) EMOM 10 1 clean (building in weight) B) 16 min amrap 10/8cal ski 8 box jumps 24/20 6 T2B 4 deadlifts 225/155 C) 3x :30 sec side plank (each)

Mobilize, then: A). Deadlift: 4x5 @ 80% of max B.) 3 rounds of: 10 snatch 95/65 10 T2B At 5:00 min mark: 3 rounds of: 10 push press 95/65 10 front rack step-back lunges 95/65 At 10:00 min mark: 3 rounds of: 10 barbell roll-outs 95/65 10 hang cleans 95/65 10 back squats 95/65 10 [...]

Mobilize, then: A) 5x3 push press Building to heavy B) every 5 for 25 50 double unders 5 strict pull-ups 4 line sled (heavyish) 15/12 cal ski erg 10 walking lunges (no weight)