Mobilize, then: Emom until failure, Bench press, males start @ 115 females @ 65 B. Every :90sec for 18 1) tempo pushups x 15 reps 2) 60 yds suitcase carry + waiters carry 3) switch [...]

Mobilize, then: A.) Back Squat 1) 3 reps @ 80% 2) 2 reps @ 85% 3) 1-2 reps @ 90% 4) 1 reps @ 94% 5) 1 rep @ 98% B.) Emom for 15 minutes [...]

Mobilize, then: A.) Every :90sec for 15 min Front squat x 2 @ 70% B.) For total time: Three rounds of: 200 m run 10 db hang clean and jerks 50/35 rest 2 minutes, then: [...]