Mobilize, then: 2 sets of: 3 line plank walk 10 banded pass thrus in Bottom of squat 15 kB swings (full) A.) every 2 min for 14 min 1 snatch lift off (to knees) + 1 full snatch + 2 ohs B.) every 8 min for 24 min (3 sets) 400 m run 25 wall-balls [...]

Mobilize, then: 2 sets of: 3 line bear crawl 8 strict T2B 8 split jumps (4 each leg) A.) Strict HSPU density test :90 sec of Strict Hspu :30 sec rest :60 sec Strict Hspu :30 sec rest :30 sec Strict Hspu B.) every :30 sec 12x1 speed deadlift with bands Bar weight @55% + [...]

*sorry for wrong date on yesterday’s workout! Mobilize, then: w/mini band around knees; 20 banded monster walks 20 lateral walks (each way) 10 banded squats 10 banded good mornings Then, 1 set of :45 sec plank (hold it hard) A.) every 3 for 15 3 back squats at 80% B.) 24 minute EMOM 1) 5 [...]

Mobilize, then: 2 sets of: 8 reps each CS row Straight arm pull down 90/90 Victory A.) every :30 sec for 4 min 2 ring muscle ups *scaled= 3 pull-ups/3 dips (alternate this each :30 sec) B.) 2 sets: 400 m run 12 dips 5 rope climbs 8 dips 400 m run * rest 3 [...]

Mobilize, then: 2 sets of: CS straight arm pull-downs x 10 Reverse snow angels x 10 kB front squat x 10 A.) every :90 sec for 18 minutes (4 sets each) 1) 8 C2B pull-ups (strict if possible) 2) 12 kipping HSPU 3) 10 ab wheel rollouts B.) every :30 sec 15 x 1 banded [...]

Mobilize, then: 2 sets of: Crossover symmetry 90/90 x8 reps Box jumps x 5 reps Pass-thrus I’m bottom of ohs with pvc x 10 A.) 6 sets of mid-thigh clean + clean 2inches below knee + jerk (build to heavy) B.) with 15 minute clock, Run 800 meters, and with time remaining, Amrap of: 10 [...]

Mobilize, then: 20 banded monster walks 20 lateral banded walks (both directions) 10 banded air squats (around knees) 10 banded good mornings (around knees) A.) every 3 minutes for 15 4 back squats @ 75%+ B.) 24 minute EMOM (alternating) 1) 5 bar facing burpees + 3 hang squat cleans 155/103 2) 30 dubs 3) [...]

Mobilize, then: 2 sets of: 10 behind the neck strict presses (empty barbell) 5 box jumps :30 sec plank A.) 5x5 push press (start at 60% and build, small jumps) B.) EMOM 10 deadlift x 1 rep @ 85-90% *squeeze and hold at top for 2 sec* C.) 5 sets :30 sec plank Rest :30 [...]

Mobilize, then: 2 sets of: 6 medball hamstring curls 12 hip extensions on ghd 18 band pull-aparts (9 regular/9 overhead) A.) every :90 sec for 15 min (alternate) 1) 3 strict pronated pull-ups (heavier than last week) 2) 3-7 Strict HSPU @ deficit (either shoot for deeper deficit or more reps than last week at [...]

Mobilize, then... 2 sets of: 5 inchworms 10 KB front squats 5 strict pull-ups A.) Take 20 min to build to a heavy set of 2 clean and jerks (full) B.) 3 sets of: 500 m row 10 burpees over rower 15 T2B * rest 3 minutes between sets*