Mobilize, then: 1) every 2 for 12 minutes Back Squat 1) 5 reps @ 70% 2) 3 reps @ 75% 3) 1 rep @ 80% 4) 5 reps @ 75% 5) 3 reps @ 80% 6) 1 rep @ 85% 2) every 8 minutes for 32 minutes: 10 hang clusters 95/65 20 wall balls 30 [...]

Mobilize, then: Crossover Symmetry activation A.) every 2 for 16 minutes, Push press: 1. 5 reps @50% 2. 3 reps @60% 3. 3 reps @70% 4. 2 reps @75% 5. 1 rep @ 80% 6-8. 1 rep @85%+ B.) Every 3 for 12 minutes: 20/15 cal row or ski 13 C2B pullups 10 Shoulder to [...]

Mobilize, then: A) 3 sets of: snatch lift-off+hang snatch+snatch+snatch balance @50-55% B) 5 sets of: Hang snatch+snatch+tempo overhead squat(31x1) @ 65-75% C) 3 sets of: Snatch pull + 3 second eccentric lowering @85+% D) 20 minute EMOM 1) 25 double unders + 5 bar facing burpees 2) 5 Bar muscle ups + 5 bar facing [...]

Mobilize, then: 1) 5 sets of: pause back squat x3 reps @3111 2) 5 rounds for time: 100 ft farmers carry 70/55 12 thrusters 95/65 12 T2B 3) 3 sets of: sandbag lunge x 12-16 total steps *hug the bag and dont let it rest on leg at bottom of lunge

Mobility:3 min bike/row/run, then; :60sec each of: couch stretch (eac leg) banded lateral walks (each direction) banded monster walks (forward and backward) ghd hip extensions handstand hold against wall A.) EMOM 9 (3 sets) 1) Right Leg split stance romanian deadlift with dumbbells x6-8 2) Left Leg split stance romanian deadlift with DB's x6-8 3 [...]

Mobilize, then: A.) bench press 4x5 @20X1 (adhere to tempo and build to heavish) B.) 3 sets : dumbbell skull crushers x 12 rest :45 glute bridges x 10 rest :45 C.) For Time: 60 cal row 50 cal assault bike 40 T2B

Mobilize, then: A.) Back squat 1) 5 reps @65% 2) 3 reps@75% 3) 2 reps @80% 4) 1 rep @85% 5) 1 rep @90% B.) 7x7x7 complex 4 sets of: 7 stiff-legged deadlifts 7 hang power cleans 7 front squats *rest 2 minutes between C.) Every 3 for 18 mins 12/9 cal row 9 dumbbell [...]

A. 3 sets of:30 double unders 20 alternating shoulder taps 4 turkish getups B. Every 2 min for 30 mins (3 sets) of: 1) double kb front squat x 6 @4141 2) band resisted straight arm lat pull down x 15 3)Death march x 12 reps 4)double kb push press x 10 reps + 10 [...]

Mobilize, then: "age group qualifier event 2" 50 oh squats 95/65 40 bar facing burpees 40 back racked walking lunges 95/65 30 bar facing burpees 30 cleans 95/65 20 bar facing burpees 20 pistols (scale however) 10 muscle-ups (any style0, scale to C2B)

Moblilize, then: A) One set of 70-75% effort of: 40/30 cal row 6 rope climbs B) every :90 sec for 12 minutes 1 power clean + 1 front squat ( building) C) 3 rounds for time: 500 m row 50 double unders 7 power cleans 135/95