Mobilize, then: A.) 2 sets of: 3 position clean *focus on form 3 sets of: Mid thigh clean pull + hang power clean + hang squat clean + jerk Every 2 for 10 Mid thigh clean pull + hang clean + jerk * all off of blocks if possible B.) EMOM 24 1) 15-18/10-12 cal [...]

Mobilize, then: A.) 8x2 strict press B.) 2 total rounds (18 minutes) 1) Emom 3 of strict hspu x 30% of max minute reps 2) Emom 3 of double unders x 50% of max minute reps 3) Emom 3 of T2B x 30% of max minute reps C.) 10 amrap 4 C2B pullups 6 dumbell [...]

Mobilize, then: A.) 5 sets of: Tempo back squat x 2 reps @32x1 B.) EMOM 5 Santch press from receiving position x2 reps Every :90sec for 12 minutes (8 sets) hang power snatch + Hang snatch *start at 70% and build to 80-84% C.) Six sets of: 10 bar facing burpees 10 power snatches 95/65 [...]

Mobilize, then: A.) Every :90sec for 15 minutes (10 sets): Front Squat sets 1-3 = 3 reps @ 60% sets 4-6 = 2 reps @ 70-75% sets 7-10 = 1 rep @ 75-85% B.) Two sets of: 1000 m row 100 double unders 10 dumbbell hang to overhead (50/35) 50 foot dumbbell farmers carry lunge [...]

Mobilize, then: 3 rounds of: 100ft medball or sandbag bearhug carry 10 squats with medball or sandbag A.) 3 sets of 3-position clean (building) 3 sets of: hang power clean + hang squat clean + jerk (building) every 2 for 10 hang squat clean + jerk B.) EMOM 24 (8 sets) 1) 15-18/10-12 cal bike [...]

Mobilize, then: A.) Strict press 5x3 @75% B.) EMOM 15 1) strict hspu x 40% of last weeks max in a Minute test 2) Double unders x :30sec 3) T2B @ 40% of last weeks max in a minute test C.) Amrap 12 4 burpee dumbbell deadlifts 8 dumbbell front squats 12 ghd situps

Mobilize, then: Warm - up: 2 rounds (nasal breathing) 400 m run 20 sec pullup hang 10 barbell front squats 5 barbell push press A.) 6x2 front squats @75% B.) 3x 5-7 push press (rest as needed) C.) For Time: 21-15-9-3 of: Wall-balls 20/14 C2B pullups (or sub dumbbell snatch alternating) *do 50 double unders [...]

Mobilize, then: A.) 5 sets of Strict press x 4 reps B.) Complete as many reps as possible in :60 sec of each movement: Strict hspu rest :60 sec Double unders rest :60 sec T2B rest 2-3 minutes, then: EMOM 12 1) strict hspu @30% of max reps above 2) double unders @ 50% of [...]

Mobilize, then: A.) 3 sets (not for time) Turkish get ups x 5 each side 20 wall balls :20 sec handstand hold B.) Every 2 for 8 20 walking lunges (pick the weight and/or implement) C.) Jackie 1000 m row 50 thrusters 45/35 30 pullups

Mobilize, then: A.) 3 sets of: R arm kb press and hold with a 3 sec pause x 5 reps Med-ball rotating slams (right) x 10 L arm kb press and hold with a 3 sec pause x 5 reps Med-ball rotating slams (left) x 10 B.) 3 rounds (not for time) 400 meter run [...]