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 [...]

Mobilize, then: A.) Farmers carry bulgarian split lunges x 6 reps per leg @3111 *rest :90 sec Supinated pull-ups x 6 @5111 *rest :90 sec B.) EMOM 30 1) :45 sec assault bike 2) 20 alternating dumbbell snatch 3) rest 4) :45 sec sled push (medium weight) 5) 10 T2B

Mobilize, then: A.) 5 sets of: Dumbbell bench x 6-8 reps *rest 45 sec Prone plank hold x :45 sec *rest 45 sec B.) 3 sets of: Landmine rows x 6-8 reps each side Landmine reverse lunges x 6-8 reps each leg Ab wheel rollouts x :45 sec C.) 30 Devil's press for Time: 50/35

mobilize, then: Warm up four front squat A.) Max Trio Max cals on assault bike in 5 minutes, then: 3 minutes to find 1 rep max weighted pullup, then: 3 minutes to find 1 rep max front squat. *record total number of cals/pullup weight/front squat weight B.) 8 sets of 20 sec hollow hold *rest [...]

Mobilize, then: A.) 2 sets of each: (bar mu progressions) Target reach swing 1.1 Air Chair swings x2 Swinging knees to bar x2 EMOM 5 1-3 Bar muscle ups (or scaled version) B.) 5 x4 strict press C.) For Time: 100 m row 20 burpees over rower 30 T2B 800 m row 15 burpees over [...]

mobilize, then: A.) Every ;90 sec for 12 minutes (8 sets) 2 snatch balance B.) Amrap 5 4 power snatch 95/65 8 burpee pullups *rest 60 sec Amrap 5 4 power snatch 115/ 75 8 pullups *rest :60 sec Amrap 5 4 power snatch 135/95 8 C2B