Mobilize, then: 20 cal bike 1 min plank A.) 3 sets not for time: 3/2 rope climbs 3 wall-climbs :30 sec L-sit (accumulate if needed) B.) 3 x 16 (each leg) Bulgarian Split lunge (off box) * rest between legs C.) every 3 min for 15 250 m row 8 dips (ring or bar)

Mobilize, then: 2 sets of: 3 line alligator walk 12 cal bike 15 banded kB swings A.) every :90 sec for 9 min (3 sets each) 1) 6-10 donkey kicks to wall 2) :30 sec split handstand hold (from wall climb position) * if you have handstand walks or are very close, spend the 9 [...]

Mobilize, then: Crossover Symmetry activation protocol 5 box jumps 5 seated box jumps 5 depth jumps (drop off 12” box to land and jump on regular box) A.) EMOM 5 2-4 air chair swings (bar mu progression) Focusing on knee height EMOM 5 1-5 bar mu * scale to jumping bar mu B.) “Barbara” 5 [...]

Mobilize, then: 3 sets of: 300 m row 10 lateral lunges 20 mountain climbers A.) 12-15 min to build to heavy single snatch B.) For time: 15 cal bike 15 power snatch 115/73 15 cal bike 15 power snatch 115/73 15 cal bike C. 3 sets: 5-8 barbell good mornings 10 dips (ring or bar) [...]

Mobilize, then: 10 monster walks (band) 10 lateral walks (band) 10 single leg glute bridge (each) :30 sec side plank (each) 10 band pull-a-parts (front) A.) take 12-15 min to build to 1rm front squat B.) take 12-15 min to work to 1rm clean or at least a heavy single for the day C.) 3 [...]

Mobilize, then: 2 sets of: 10 banded pass thrus in ohs 10 kB swings 10 push-ups 10 Russian twists (per side) A.) take 12 minutes to build to a heavy single power snatch B.) 3x3 snatch pulls at 110% of max snatch C. For time: 9 line sled push 15 pull-ups (C2B adv) 6 line [...]

Mobilize, then: 2 sets of: :30 sec side plank (each side) 10 scap push-ups 50 double unders A.) 3 sets of: 1) wall-facing split handstand hold (pull one foot away from wall and try to balance in that position) 2) 8 donkey kicks to wall (normal kick to handstand position, but both feet go up [...]

Mobilize, then: 2 sets of: 5 inch worms 5 box jumps 10 hollow rocks 10 lateral lunges (alt) 20 kb swings A.) Strict press 5-3-3-2-1-1-1 Building to max single B.) 3 min clock: 18/15 cal row 15 burpee over rower Max T2B w time remaining * rest 3 minutes, repeat for 4 sets* Score is [...]

Mobilize, then: 1 set of: 10 monster walks (band at knees) 10 lateral walks (banded) 10 air squats (banded) 10 scap push-ups 10 regular push-ups :45 sec plank A.) every 2 for 12 Front squat x 2 * build to heaviest possible B.) 8x1 clean * build to heaviest possible C.) for time: 800 m [...]

Mobilize, then: 1 set of: 15 band pull-a-parts overhead 15 band pull-a-parts front 15 slam balls 15 squat jumps A.) spend 10 minutes working on free-standing handstand (and walking if possible) * work on being tall and tight, feet together and pointed, and feeling weight towards fingertips of hands, use assistance if necessary B.) 5x3 [...]