T,Y,I raises x 10 each 25 cal assault bike (warmup pace) 10 pvc pass-thrus in squat A.) every 2 for 12 Mid-thigh snatch + hang snatch (above knee) + hang snatch (below knee) * start at 60% and build B.) 3x6 (each leg) barbell Bulgarian split lunges C.)15 minute EMOM (alt) 1) 3-4 muscle ups [...]

Mobilize, then: 2 sets of: 10 cal row 10 burpees 10 kB swings *can use for challenge board A.) 5 EMOM 2-6 strict hspu (deficit if able) B.) 6x3 deadlift @75% of latest 1rm * deadstop at bottom every rep C. 10 EMOM (alt) 10 bar facing burpees 5 thrusters 115/75 * add 1 rep [...]

Mobilize, then: 2 sets of: 5 box jumps 3 line plank walk (feet in plates) 10 Knee to elbows 10 slam balls 30/20 A.). 5 sets of: Front squat 4-5 reps @4101 Heavier than last week, rest 2:30 between B.) 3 rounds for time: 400 m run 15 C2B pull-ups (scale to pull-ups) C.) 3x [...]

Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each direction Two sets of: Single Leg Hip Bridge On Bench x 10 reps per leg Russian Twists x 20 reps Kettlebell Swings x 20 reps Goblet Squats x 10 reps A. 7 sets: 1 clean + 1 front squat + 2 [...]

Mobilize, then: A.) 3 EMOM 3 air chair swings on bar 5 EMOM 3 bar muscle ups (scale to jumping) B.) 3 x 10 each leg Bulgarian split lunges w/db’s C.) 3 rounds for time: 25 cal row 15 push press 115/75 10 T2B

Mobilize, then: A.) 3 sets of: :30 sec nose to wall handstand hold 8 kicks to handstand Then 3 sets of: 3 reps of Hspu negatives @ deficit B.) 4 sets of 5 deadlift @ 70% of last weeks heavy single *deadstop each rep* C. 4 sets of: 20/15 cal assault bike 12/8 ring dips [...]

Mobilize, then: 2 sets of: 20 cal row 10 burpees 10 strict T2B * can post to challenge board* A.) 4 sets of: 5-6 front squats @4101 *heavier than last week B.) For time: 1,000 m row 40 wall-balls 20/14 8 rope climbs 40 wall-balls 1,000 m row C.) just kidding (hit the above hard!)

T-Spine Opener x 5-8 pass thrus Forward Leg Swings x 10 reps per side Lateral Leg Swings x 10 reps per side Two sets of: Assault Bike x 10 Calories Air Squats x 10 reps Push-Ups x 10 reps Hollow Rocks x 30 seconds A) every 2 min for 12 min (6 sets) 1 snatch [...]

Mobilize, then: 3 sets of: (warmup pace) 300 m row 10 banded good mornings 10 toes to rings (on rings obviously) :40 sec plank A). Take 15-20 minutes to find a 1rm deadlift (with PERFECT form, we will be using the number to go off of for future % work) B) 4 x 8 half-kneeling [...]

Mobilize, then: 20 banded steps monster walks 20 lateral steps (each direction) 10 seated box jumps (start seated and jump to a box) A.) 4 sets of 5 fronts squats @4101 * 4 seconds down, 1 second pause, fast up* Rest 2-3 minutes between B. 7 min EMOM 3-5 strict pull-ups + 5 strict dips [...]