Mobilize, then: 2 sets: :30 sec side plank (each side) 20 mountain climbers 10 box jumps 5 strict pull-ups A.) 3 sets: 30/23 cal bike 12 C2B pull-ups 60 double unders 15 hip extensions on [...]

Mobilize, then: 20 small arm circles (both directions) 20 large arm circles (both directions) 5 inchworms with push-up 500 m row 20 walking lunges A.) Emom 10 1-4 strict hspu (at deficit if possible) B.) [...]

Mobilize, then: CS activation protocol Then, 2 sets of: W/empty barbell x 5 reps each Rdl High hang hip shrug Hang pull Clean from below knee A.) EMOM 10 2 power cleans first 5 min [...]

Mobilize, then: 20 banded monster walks 20 banded lateral walks (each direction) 5 inch worms 10 kick to handstands (against wall) 10 slow pushups 10 box jumps A.) every 2 for 10 Front squat x [...]

Mobilize, then: 2 sets of: 10 cal assault bike 10 good mornings (unweighted) 10 pushups 10 ring rows A.) 10 emom 1 power clean (start at 60% and build) 3x3 clean pull @ 115% of [...]

Mobilize, then: 2 sets: 8 seated dB press (light) 5 inch worms 15 hollow rocks 10 air squats A. 4x3 hspu negatives (5 second descent) * use deficit if able B.) 21 minute emom (alt) [...]

Mobilize, then: 2 sets: 5 inch worms 10 banded pass thrus 15 kB front squats (light) A.) 3x3 narrow grip overhead squats Every :90 sec for 12 min 1 snatch pull + 1 snatch (try [...]

Mobilize, then: 2 sets of: 5 strict pull-ups 10 box jumps :45 sec plank A.) every 2 for 10 5 front squats @65-70% (no pause) B.) 20 min amrap 20/15 cal bike 5 bar MU [...]

Mobilize, then: CS activation protocol 2 sets of: 10 hip extensions on ghd :30 sec side plank 10 dumbbell thrusters (light) A.) 5x3 push press *start at 60% and build B.) for time: 4 thrusters [...]