Mobilize, then: 2 sets of: 10 hip ext on ghd 10 burpees 10 push press w/empty barbell A.) Take 12 minutes to build to: A heavy single clean B.) 20.3 9 minute time cap 21-15-9 [...]

 Mobilize, then: 20 banded monster walks 20 banded lateral walks 1:00 min plank 5 box jumps A.) every 2 for 10 (5 sets) Back squat 1) 5 reps @ 70% 2) 4 reps @ [...]

Mobilize, then: 2 sets: 3 deep squat progressions 10 band pull-a-parts 10 pushups A.) Emom 5 3-6 strict hspu B.) every :90 sec for 6 min (4 sets) 2-3 rope climbs C.) 2 sets for [...]

Mobilize, then: 2 sets of: 5 inchworms 10 banded good mornings 15 kB swings A.) Every 2 minutes, for 16 minutes (8 sets): Clean high pull + hang clean + Clean *Set 1 = 1 [...]

Mobilize, then: CS activation 2 sets of: 5 barbell thrusters :20 sec side plank 5 pull-ups A.) Take 10 minutes to build to a 2 rep heavy double of front squat B.) 20.2 20 minute [...]

Mobilize, then: CS activation 2 sets: 10 medball hamstring curls 10 air squats 10 pushups A.) 4 sets: (alternating between) 6-8 Bulgarian split lunges (each leg) 6-8 bent over row with barbell B. Row 2000 [...]

 Mobilize, then: Two-Three sets of: Row 300-400 meters @ medium pace Hollow rocks x 20 reps Wall walk x 2 reps A. Every 45 seconds, for 3 minutes, complete (4 sets): Shoulder taps in [...]

Mobilize, then: 3 sets: 10 v-ups 10 box jumps 10 t2b A.) 5x3 front squat * build to heavy, and stay fast on the way up! B.) 3 sets: 20/15 cal ski erg 15 pull-ups [...]

Mobilize, then: 20 banded monster walks 20 Banded lateral walks :30 side plank each side W/empty barbell 5 snatch grip rdls 5 behind the neck presses 5 ohs A. Take 10 minutes to build to [...]