Mobilize, then: 2 sets: 5 box jumps 10 ring rows 15 kB swings (Russian) A.) alternating movements 5 x 3 deadlift 75-80% 5 x 3 strict pull-ups (weighted if possible) B.) 25 minute emom (alt) 1) 4-line sled push (heavy) 2) 12 ghd sit-ups 3) 4 line sandbag carry 150/100 4) 12 hip extensions on [...]

Mobilize, then: 2 lines of each: mini bands Monster walks Lateral walks Straight leg lateral walks 10 Good mornings (bands at knees) 10 Squats (knees) 20 pushups :30 sec side plank (each) A.) 5-4-3-2-1-1 Front squat (work up to a heavy single) B.) For time: (short and fast, push!) 800 m run 20 T2B 40 [...]

Mobilize, then: At a warmup pace: 2 rounds: 400 m run 12 dumbbell snatches (alternating) 12 T2B A) for time: 21-15-9 Dumbbell squat cleans 50’s/30’s Pushups B.) 3 sets: 20 Russian twists 30 hollow rocks :40 sec hanging knee raise hold

Mobilize, then: 3 sets of: 10 pass-thrus in ohs (pvc) 5 box jumps :20 side plank (each) A.) 3x3 snatch balance (light) Emom 10 1 hang snatch + 1 snatch * build as you go B.) 3 rounds for time: 20/15 cal bike 12 burpee box jump overs 15 C2B pull-ups * rest 2 minutes, [...]

Mobilize, then: 500 m row 10 med ball hamstring curls 10 pushups 20 hollow rocks A.) 3x3 deficit hspu negatives (5 second descents!) B.) 30 minute amrap 25 double unders 15 T2B 25 double unders 800 m run 5 line sandbag carry 150/100 15 pushups

Mobilize, then: 2 sets: 2 line monster walks (mini bands) 2 line lateral walks (mini bands) :45 sec plank 10 pushups A.) every 2 for 12 2 Front squats * start at 70% and build to 85-90% B.) 5 x bear complex x 5 reps each Clean Front squat Push jerk/press Back squat Push jerk/press [...]

Mobilize, then: 3 sets of: 10 dumbbell thrusters 10 pushups A) 6x3 push press B.) 3 rounds for time: 400m run 12 hang cleans 155/103 C. 3 sets: 15 ghd sit-ups 10 t2b 5 line suitcase carry (each arm), 70/55 single kb or db

Mobilize, then: 2 sets of: 15 cal bike 10 snatch grip push press (empty barbell) 5 ohs (empty barbell) A.) every :90 sec for 12 minutes 1 power snatch + 1 full snatch + 1 ohs B. For time: 100 db snatch (alternating) 50/35 80 cal row 60 burpees 40 C2B pull-ups * 22 min [...]

Mobilize, then: CS activation, then: 2 sets: :30 sec side plank 5 strict pull-ups 10 kB front squats 15 kB swings A.) 6 x 2 front squats @80% Rest 90 seconds between B.) 9 min amrap 7 hspu 5 burpees over bar 3 cleans 165/113 C.) 3 sets: (alt) 8-10 bent over barbell rows 1:00 [...]

Mobilize, then: 2 sets of: 250 m row 10 banded good mornings 10 pushups 8 med ball hamstring curls A.) 8x2 deadlifts @80% B. 16 EMOM (alt) 1) 13/10 cal bike 2) 15 wall balls (20/14) 3) 13/10 cal row 4) 10 KB deadlifts 70’s/55’s At 20:00 min mark: For time: 40 db box step [...]