Mobilize, then: A.) E :90sec for 12 min Clean pull + power clean + squat clean *building B.) Every 5 for 20 minutes 20/15 cal ski 25 Wall-balls 20/14 15 T2B

Mobilize, then: A.) Back squat set 1 - 10 reps @ 50% set 2 - 10 reps @ 60% set 3 - 10 reps @ 65% B.) EMOM 21 1) 15-17/10-12 cal bike 2) 14 kettlebell front rack lunges 3) 8 burpee pullups when clock reaches 22:00 min mark: 3 rounds for time of above!

Mobilize, then: A.) Every 2 for 8 hang power snatch + power snatch + snatch *building* Every 2 for 8 hang snatch + snatch (touch and go) B.) for time: 20 strict hspu or 8 wall-walks *rest :60 sec 15 strict hspu or 4 wall walks *rest :60 sec 10 strict hspu or 2 wall [...]

Mobilize, then: A.) every2 for 14 Clean and Jerk sets 1-3 = 3 reps sets 4-6 = 2 reps sets 7 = 1 rep B.) Every 5 for 25 300/250 m row 6 power cleans (Whatever weight you can touch n go!) 300/250 m row 9 burpees over rower C.) 3 sets of: 20 alternating [...]

Mobilize, then: Every 2 for 18 mins: 1) death march x 20 steps 2) Turkish getups x 6 reps (3 each side) 3) Hollow body bounces x :60 secs A.) Against a 5 min running clock: 50/35 cal assault bike Max reps burpees in remaining time *rest 2 minutes, and repeat When clock reaches 15:00 [...]

Mobilize, then: Emom until failure, Bench press, males start @ 115 females @ 65 B. Every :90sec for 18 1) tempo pushups x 15 reps 2) 60 yds suitcase carry + waiters carry 3) switch hands on above exercise 4) Strict T2B x 8 reps C.) 5 sets of: 500 m row 60 seconds front [...]

Mobilize, then: A.) Back Squat 1) 3 reps @ 80% 2) 2 reps @ 85% 3) 1-2 reps @ 90% 4) 1 reps @ 94% 5) 1 rep @ 98% B.) Emom for 15 minutes (alternating) 1) Landmine press x 8-10 reps (right arm) 2) landmine press x8-10 reps (left arm) 3) landmine row 8-10 [...]

Mobilize, then: A.) Every :90sec for 15 min Front squat x 2 @ 70% B.) For total time: Three rounds of: 200 m run 10 db hang clean and jerks 50/35 rest 2 minutes, then: 2 rounds of: 400 m run 10 dumbbell push press 50/35 rest 2 minutes, then: 1 round of: 600 m [...]

Mobilize, then: A.) Complete as many reps as possible in 60 seconds of each movement: Strict hspu rest :60 sec double unders rest :60 sec T2B rest 2 minutes, then repeat for a total of 2 sets each! B.) 5 rounds for time of: 15 toes to rings or ghd situps 15 push ups followed [...]

Mobilize, then: A.) take 15 minutes ro build to 85% of Back squat, then: 3 sets of: 1-3 reps at 90% B.)Every 2 for 20 Snatch @: 1-2: 1 rep @ 73-78% 3-4: 1 rep @ 80-85% 5-6: 1 rep @ 87-90% 7-8: 1 rep @ 94% 9-10: 1 rep @ 95%+ C.) 5 rounds [...]