Mobilize, then: Every minute, on the minute, for 6 minutes: Interval 1 – Air chair swings x 4 reps Interval 2 – box jumpsx 6 reps If you have Bar Muscle-Ups then rest until the 10 minute mark, then: Every minute, on the minute, for 5 minutes: Bar Muscle-Ups x 1-4 reps If you do [...]

Mobilize, then: (use an empty barbell and focus on positioning) 5 Clean Pulls 5 Muscle Cleans 5 Front Squats 5 Sotts Presses 5 Hang Clean + Power Jerk 5 Clean & Split Jerk A. Every 90 seconds, for 9 minutes (6 sets): Clean & Jerk *Sets 1-2 = 2 reps @ 65% *Sets 3-4 = [...]

Mobilize, then: 20 reverse snow angels 15 banded air squats (band around knees) 10 ohs w/empty barbell 5 snatch grip push press w/empty barbell A. Every 2 minutes, for 12 minutes, complete (6 sets): Snatch Lift-Off + Snatch Sets 1-3: 80-83% Sets 4-6: 85-88% B. 5x4 back squat @78% C. For time: 800 Meter run [...]

Mobilize, then: Three sets of: Bear Crawl x 15 seconds forward Bear Crawl x 15 seconds backward Suitcase Carry x 50′ feet each arm (Keep the shoulders square – no leaning) A. Bench Press Set 1. x 5 reps @ 80-85% Set 2. x 3 reps @ 85-90% Set 3. x 2 reps @ 90% [...]

Mobilize, then: Crossover symmetry activation A) emom 6 (alt) 1) 3 air chair swings (drive knees to bar) 2) 3-5 strict ring dips *rest 2 minutes Emom 6 (alt) 1)3-5 bar muscle ups 2)3-5 box jumps 36/30 C. Every 10 minutes, for 30 minutes (3 sets), complete: Assault Bike x 40/30 calories 15 Toes-to-Bar Run [...]

Mobilize, then: :40 sec side plank (each side) 20 monster walks banded 20 lateral steps banded (each) 20 kicks (to box) 20 mountain climbers A. Every 2 minutes, for 12 minutes (6 sets): Clean lift-off + Clean *Set 1 = 2 reps @ 70% of 1-RM Clean *Set 2 = 2 reps @ 75% of [...]

Mobilize, then: CS activation A.) Every 2 for 12 (6 sets) Snatch lift-off (to kneecap) + snatch *start at 65% and build B.) 6 x 2 back squat @80-85% * rest as needed C.) 3 sets: 5 min clock 400 m run 25 wall-balls Max strict pull-ups w/time remaining * rest 3 minutes

Mobilize, then: 2 sets: 5 inch worms :30 sec plank 5 box jumps 5 barbell good mornings A) banded deadlift 5x3 (at weight you can stay fast) B.) EMOM 8 Bar muscle up x 2-4 reps (protect hands) C.) 4 sets: 4 min clock: 500 m row Max strict hspu * rest 3 min between

I want everyone to do A, if crunched for time do either B (if you need strength work) or C (if you need conditioning work), and then do D! Mobilize, then: A.)Every 90 seconds, for 6 minutes, complete: Chest-to-Bar Pull-Up Negatives x 2 reps @ 51A1 and then EMOM 6 minutes: Ring Dips x 5 [...]

Mobilize, then: (use an empty barbell and focus on positioning) 5 Clean Pulls 5 Muscle Cleans 5 Front Squats 5 Sotts Presses 5 Hang Clean + Power Jerk 5 Clean & Split Jerk A. Every 2 minutes, for 12 minutes (6 sets): Clean with a 3 second pause at knee x 1 rep *Set 1 [...]