Mobilize, then: A.) Back Squat Sets 1-2 = 3 reps @ 70% Sets 3-4 = 2 reps @ 80% Sets 5-6 = 1 reps @ 85% Sets 7-10 = 2 reps @ 85% B.) Complete for time: 9 shoulder to overhead (135/95) 9 T2B 3 rope climbs 15 shoulder to overhead (same) 15 T2B 5 [...]

mobilize, then: A.) EMOM 4 3 hang power cleans + 3 hang squat cleans EMOM 4 Hang power clean + 2 hang squat cleans Every 2 for 8 Hang clean + low hang clean * building the whole time B.) 5 sets of: 15 cal row or ski 5 squat cleans 155/115 *rest 60 seconds [...]

Mobilize, then: Burgener warm-up A.) every 2 for 6 high hang snatch x 3 every 2 for 6 hang snatch x 2 every :90 sec for 9 (6 sets) Snatch x 1 (building) B.) for total time: 3 rounds of: 500m row or ski 10 burpee box jump overs 15 ghd situps *rest 2 minutes, [...]

Mobilize, then: A.) Front squat set 1 - 5 reps @ 70% set 2 - 3 reps @ 75% set 3 - 3 reps @ 80% set 4 - 2 reps @ 85% set 5 - 1 reps @ 90% set 6 - 1 rep @ 96% set 7 - 1 rep @ 100%+ Muscle [...]

mobilize, then: A.) EMOM 4 2 hang power cleans + 2 hang squat cleans *rest :60 sec, then: EMOM 4 2 hang squat cleans followed by: 5 sets of: Low hang clean + clean with a 2 sec pause at low hang B.) complete as many reps possible in 4 minutes of: 40 double unders [...]

Mobilize, then: 3 sets of: snatch balance + oh squat + Power snatch 5 sets of: Power snatch + overhead squat WOD 3 rounds for time: 200 m run 20 air squats 40ft handstand walk or 4 wall climbs *at the 15 minute mark: for time (one round) 600 m run 60 air squats 120ft [...]

Mobilize, then: ring MU skill work: 2 sets of; catch position hold x;10-;15sec 3 sets of: cast swing + pop swing 2 sets of: peekaboo swings x3-5 reps A.) Emom 21 (alternating movements) minute 1: 3-5 MU minute 2: 8 front squats 135/95 minute 3: 15-20 hollow rocks B.) every 2 for 10 minutes 22/17 [...]

Mobilize, then: 1) Deadlift set 1: 20 reps @ 60% set 2: 10 reps @ 70% set 3: 5 reps @ 75% 2) 3 rounds for time of: 50-foot sandbag lunge 75/50 15 burpees over the sandbag *rest 3 minutes, then: 3 rounds for time of: 200 m run 30 kb swings (russian) 55/35 rest [...]

A.) back squatSets 1-3 5 reps at 60-65% @21X1 tempo Sets 4-6 3 reps at 75-85% @30X1 tempo B. Muscle up skill work (warmup) Every :90 for 6 (4 sets) 15/10 cal row 1-5 ring mu followed by: Every 2 for 6 (3 sets) 15/10 cal bike 2 rope climbs followed by: every ;90 sec [...]

Mobilize, then: A.) 3 sets of: Power clean + hang clean + front squat 3 sets of: Power clean + clean EMOM 6 of: Clean B.) for time: 9 thrusters 15 cal ski 15 thrusters 21 cal ski 21 thrusters 27 cal ski C.) Emom 9 (rotating through) 1) v-ups :30secs 2) hollow rock hold [...]