Mobilize, then: Movement prep: 3 rounds: 10 cal ski 10 kb deadlifts 10 pushups A) EMOM 10 1 clean (building in weight) B) 16 min amrap 10/8cal ski 8 box jumps 24/20 6 T2B 4 [...]

Mobilize, then: A). Deadlift: 4x5 @ 80% of max B.) 3 rounds of: 10 snatch 95/65 10 T2B At 5:00 min mark: 3 rounds of: 10 push press 95/65 10 front rack step-back lunges 95/65 [...]

Mobilize, then: A) 5x3 push press Building to heavy B) every 5 for 25 50 double unders 5 strict pull-ups 4 line sled (heavyish) 15/12 cal ski erg 10 walking lunges (no weight)

Mobilize, then: A) 3 sets of: Wall-facing handstand marching x 16-20 B) 3 sets of: Max strict pull-ups * rest :90 sec between C) amrap 8 minutes 12 wall-balls 1 rope climb D) 100 hollow [...]

Mobilize, then: A). Front squat 7x3 building to a heavy set B). E 3 for 15 minutes 20/15 cal bike 15 pushups C). 5 sets: 10 T2b 20 kb swings * not for time, rest [...]

Mobilize, then: Three sets of: Wall Facing Handstand Walk Away x Max Distance Rest as needed B. Three sets of: *5 Deadlift With Eccentric Pause + 5 Deadlifts @ 55-65% of 1-RM Deadlift Rest as [...]

Mobilize, then: Get Moving Warm-Up” Ever 2 minutes, for 6 minutes: 20-30 Double-Unders OR 30 Second Double-Under Practice 10 Toes-to-Bar (set 1); 10 Toes-to-Rings (set 2); 10 Toes-to-Bar (set 3) A. Three sets of: Catch [...]

Mobilize, then: Three sets, not for time, of: 100 Meter Sprint Row (Sprint Start + Powerful Strokes until 100 Meters reached) 10 Right Plank Pulls 10 Left Plank Pulls 3 Kick up to Handstand 1 [...]

Mobilize, then: Get Moving Warm-Up” Ever 2 minutes, for 6 minutes: 20-30 Double-Unders OR 30 Second Double-Under Practice 10 Single Arm Push-Press (5 reps per arm) 20 Hollow Body Bounces A. Bar Muscle-Up Skill Work [...]