Mobilize, then: Two sets of: Row 300 meters Push Press from Behind the Neck x 30 seconds (empty barbell) Good Mornings x 30 seconds (empty barbell) A. Every :90 sec for 12min (8 sets) 2 Mid-thigh hang snatch + 2 ohs * build as you go but move well! B. Every 6 minutes, for 24 [...]

Mobilize, then: Three sets of (not for time): Assault Bike x 15 calories Plank shoulder taps x Max Reps in 30 seconds A. Every 90 seconds, for 9 minutes, complete (6 sets): 2 Snatch Lift-Offs + Snatch Grip Deadlift with a 6 second descent @ 90-100% of 1-RM B. Five sets of: 12 Front-Racked Alternating [...]

Mobilize, then.... 2 sets: 10 cal ski erg 8 T2B 6 push-ups A. Three sets of: Trap bar deadlifts x 8-10 reps Rest 30 seconds Strict Pull-Ups x 8-10 reps Rest 90 seconds B. Take 12 minutes to build to today’s 5-RM Single-Arm Dumbbell Press Alternate arms as you’re building, and start with your non-dominant [...]

Mobilize, then: CS activation (slow and controlled) 2 sets of: 10 barbell good mornings (empty) 10 hollow rocks 10 band pull-a-parts A.) 3x20 steps death march (any weight, this recovery work, trying to really target hamstrings and flutes) * rest :90 sec between B.) ghd “Annie” 50-40-30-20-10 double unders 25-20-15-10-5 ghd sit-ups *alternate between dubs/sit-ups, [...]

Mobilize, then: CS activation, then: 2 sets of: :20 sec side plank (each) 5 box jumps 5 inchworms 5 pull-ups 10 pushups A. 20.5 For time: 40 ring muscle ups (scale to jumping bar) 80 cal row 120 wall-balls 20/14 * break up how you like, 20 minute timecap, or finish if you like B. [...]

Mobilize, then: 2 sets of: :30 sec plank 15 kb swings 10 cal ski erg 5 box Jumps A. Three sets of: DB Bench Press x 8-10 reps @ 2011 Rest 45 seconds Elevated Ring-Rows x 6-8 reps @ 2111 (place a small box or plate underneath your heels to bring your body closer to [...]

Mobilize, then: A. 3 sets of: KB front rack Bulgarian split lunges x 6-8 each leg (one kb) *rest as needed B. Every 8 minutes, for 32 minutes (4 sets), complete: 60/50 Calorie Row 20 T2B 6 Devils Press (50/35 lbs) *devils press= burpees on dumbbells + ground to overhead w/dumbbells (double dumbbell snatch if [...]

Mobilize, then: 3 sets: :30 sec ring plank (push-up position) 10 band pull-a-parts 10 hip extensions on ghd A.) EMOM 10 2-3 bar MU (if you don’t have regular bar MU, do 2-3 c2b pull-ups instead) B.) 3 sets for time: 800 m run/600 m run/400 m run 5 strict pull-ups 10 ghd sit-ups 15 [...]

Mobilize, then: CS activation, then: 2 sets: :20 sec side plank (each) 10 cal assault bike 5 barbell good mornings (empty) A. Take 10 minutes to build to a semi-heavy Clean and Jerk B. 20.4 30 box jumps 24/20 15 clean and jerks 95/65 30 box jumps 15 clean and jerks 135/85 30 box jumps [...]

Mobilize, then: CS activation Then.... 3 sets of: 3 wall climbs 15 hollow rocks 10 medball hamstring curls A.) 5x5 push press Rest :90 sec between, and build as you go! B.) 3 sets: not for time 6 landmine rows (each arm) 4 lines and back suitcase carry (each arm) 55/35 C.) every 2 for [...]