Mobilize, then: CS symmetry activation 2 sets of: 20 kB swings :30 sec side plank (each) A.) every :90 sec for 9 min (3 sets each alternating between) 1) 20 shoulder taps in wall-facing handstand [...]

Mobilize, then: 2 sets of: 5 inchworms 3 deep squat progressions 10 t2b A.) every :90 sec for 9 min (6 sets) 1 hang snatch (above knee) + 1 hang snatch (below knee) B.) 3 [...]

Mobilize, then: 2 sets: 6-8 kips on pull-up bar (activating lats) 8 box jumps 8 pushups 16 kB swings (light) A.) EMOM 10 1-4 bar muscle ups (scale to jumping or banded) B.) For time: [...]

Mobilize, then: 2 sets of: 5 inch worms :30 sec side plank (each) 10 dB thrusters (light) A.) 4 sets: alternating between 8-10 Bulgarian split lunges (each leg) w/kb’s 8-10 handstand pushups (strict if you [...]

Rachel’s last day,?! We are going to miss her! She is on to even bigger things! But she decided to leave us with some burpees to do! Thanks Rachel! Mobilize, then: W/empty barbell x 5 [...]

Mobilize, then: 3 sets of: 10 cal row 10 pushups 10 air squats 10 hollow rocks A.) 5x3 snatch grip deadlift w/3 sec pause at knees * start light and build, perfect form* B.) for [...]

Mobilize, then: 2 sets: :30 sec side plank (each) 5 inch worms 10 step back lunges w/oh reach 15 cal bike A.) For time: 45 front squats 95/65 45 t2b 45 cleans 95/65 45 c2b [...]

Mobilize, then: Crossover symmetry activation A.) take 15 minutes to build to a heavy set of following complex: 1 power snatch + 1 full snatch + 1 ohs B.) For time: 15 deadlifts 185/123 30 [...]

Mobilize, then: 2 sets: 5 box jumps 10 ring rows 15 kB swings (Russian) A.) alternating movements 5 x 3 deadlift 75-80% 5 x 3 strict pull-ups (weighted if possible) B.) 25 minute emom (alt) [...]