Mobilize, then: 2 sets: 5 inchworms 10 hollow body kips on pull-up bar (stay tight, activate shoulders) 15 cal row A. Take 10 minutes to build to a heavyish power snatch B.) 19.4 12 minute clock 3 rounds for time: 10 power snatch 95/65 12 bar facing burpees * rest exactly 3 minutes, then: 10 [...]

Mobilize, then: Crossover symmetry activation Then: 2 sets: 10 step back lunges w/oh reach 20 mountain climbers 30 pushups A.) 10 EMOM (alt) 3 bar mu (scale to jumping) 10 pistols (scale as necessary) B.) 17 min amrap 25/20 cal row 6 line sled push 100/70 old 12 T2B

Mobilize, then: 2 sets of: :30 sec side plank (each) 8 t2b 10 cal bike 15 banded kB swings A.) every :90 sec for 9 min 3 thrusters (from the ground) * build to heavy B. 21-15-9 Deadlift 225/155 Bar facing burpee C.) 3 sets: 8-10 ring dips :45 sec plank

Mobilize, then: 2 sets: 5 inch worms 10 kB swings :30 plank 5 strict pull-ups A) every :90 sec for 6 (4 sets) 3 narrow grip ohs (stay light) Every 2 for 10 1 snatch pull + 1 power snatch + 2 ohs * build to heavy B.) 3 sets for total time: 20/15 cal [...]

Mobilize, then: 10 pass thrus w/pvc pipe 20 banded monster walks 10 banded lateral walks (bent knee, each direction) 10 straight leg lateral walks (each direction) 5 single arm dumbbell press (each arm) 20 overhead lunges w/db (10 each arm) A.) 19.3 200 ft oh walking lunge w/db 50/35 50 box step ups w/db 50/35 [...]

Mobilize, then: Crossover Symmetry activation protocol Then: 3 sets: 10 dB thrusters (light) 3-5 strict pull-ups A.) 6x2 push press * build to heavy B.)3 sets for total time: 30/25 cal bike 30 Russian kb swings 70/55 * rest :90 between

Mobilize, then: 2 sets of: 5 inch worms :30 sec side plank (each side) 5 box jumps 15 kB swings A.) 5x3 deadlift at 70-75% * fast and strong 2 sec pause at lockout B.) 16 min EMOM (alt) 1) :30 sec max cal assault bike 2) 15 burpees 3) 30 dubs + 8 deadlifts [...]

Mobilize, then: 2 sets: 15 cal row 5 snatch grip push press (behind the neck) 5 ohs 5 snatch balance *empty barbell A.) 5 sets of: 3 power snatch + 2 ohs * start light and build B. Back Squat 5 reps @ 70% of 1-RM 3 reps @ 80% 1 rep @ 85% 10 [...]

Mobilize, paying attention to hip flexors and posterior chain, then: 2 sets of: 15 cal row 10 step back lunges w/reach overhead 5 kips on pull-up bar A.) spend 10 minutes building a heavy squat clean (no more than 7-8 reps) B.) 19.2 25 T2B 50 dubs 15 squat cleans* 25 T2B 50 dubs 13 [...]

Mobilize, then: 2 sets: 5 scap pushups 10 pushups 10 banded good mornings A.) 3x3 deadlift at 75% of 1rm B.) spend 8-10 minutes working on hand stand walking/kicking to free standing handstand . C.) Diane 21-15-9 Deadlift 225/155 HSPU D. Three sets of: Banded last pull-downs x 8-10 reps Rest as needed Band Pull [...]