Mobilize, then: 2 sets of: 400 m run 10 scap push-ups 10 push-ups 5-10 strict pull-ups A.) 5x3 Strict press (build to heaviest possible) then: 1x10 @ 80% of heaviest triple B.) EMOM 30 1) 15/12 cal bike or row 2) 200 m run 3 12 T2B

Mobilize, then: 2 sets of: W/empty barbell 10 behind the neck push press 10 ohs 10 step back lunges w/bar in back rack A.) 3x3 narrow grip ohs (light) Every :90 sec for 12 min 1 snatch 1-2@65% 3-4@70% 4-5@75% 6@80% 7@85% 8@90% B.) 12 Amrap 40 dubs 30/23 cal row 20 Wall-balls 20/14 10 [...]

Mobilize, then: 2 sets: 10 single leg glute bridges (each) :30 sec plank (hold it hard!) 5 squat jumps (explosive) A.) 5x3 front squat every 2:30 1-3@75% 4-5@80% B.) 7x 1 clean lift off + 1 clean * try to build to 85-90% C. 3 rounds for time: 25/20 cal bike 6 ring mu or [...]

Mobilize, then: 2 sets of: :30 sec side plank (each side) 5 narrow grip ohs (light) 5 hang snatch high pulls (light) A) Every 2 for 14 Snatch pull + snatch *start at 60% and build (goal would be 85%) B) 21-15-9 Dumbell snatch (alt arms) 50/35 Burpee over dumbell C) 3 sets of: 15 [...]

Mobilize, then: 2 sets of: 10 behind the neck presses (empty barbell) 10 step back lunges (empty barbell) 10 squat jumps (empty barbell on back) A.) EMOM 10 1 jerk dip + 1 jerk (off blocks if possible) Start moderate and build, want to work speed and positioning, so we don’t want to go to [...]

Mobilize, then: 1 set: 5 inch worms 10 box jumps 6 line alligator walk 25 kB swings A.) EMOM 10 (alt) 1) 5 kick to handstand on wall 2) :40 sec of kicking into freestanding handstand + walking if possible 4x3 deficit negative hspu (3-5 sec descent) B.) 4x3 snatch grip deadlift @ 65% of [...]

Mobilize, then: 2 sets of: 10 single leg glute bridge (each leg) :45 sec hand plank w/leans forward to stretch wrists 10 band pull-a-parts A.) 4x4 front squat @70-75% *rest 2:30 between B.) every :90 sec for 12 min 1 clean pull + 1 clean * try to build to 80% C.) every 2 for [...]

Mobilize, then: 10 pass thrus w/pvc :30 sec side plank (each) 5 box jumps 30/24 A.) 4x3 narrow grip OHS * can build in weight, but position/mobility/stability above all Every 2 for 12 1 snatch pull + 1 snatch *try to build to 80% B.) Every 3 for 12 (4 sets) 3 reps @80-85% C.) [...]

Mobilize, then: 5 inchworms 10 dumbbell thrusters (light and slow) :30 sec side plank A.) 4x5 Strict press at 75-80% Then... 1x8 @ 70% B.) 21 EMOM (alt) 1) 3 deadlift 275/185 + 6 burpees over Bar 2) 30 dubs + 1 rope climb 3) 10 T2B Immediately after: (starting at 21 min mark) 3 [...]

Mobilize, then: 2 sets of: 10 scap push-ups 10 push-ups 10 step back lunges 20 kb swings (full) A.) 3 sets of: 20 handstand marches (facing wall or freestanding if possible) *rest as needed 6 EMOM 3-5 strict hspu B.) for time: 50 dubs 25 C2B pull-ups 50 wall-balls 25 C2B pull-ups 50 dubs Rest [...]