A1) 12 Deadlift, mod-tough @21X1, rest 1:00 x 3 sets A2) 45sec Ring FLR, 1 leg off ground, rest 1:00 x 3 sets Muscle Up Work B) 5sets - rest 1:00 3 beat swings + 1 Hip to rings C) Every 3:00min x 5 sets *Goal is to Increase Pace each set 150m run 12 Plate Ground to...

A1) 3 Back Squats @3331, rest 30sec x 4 sets A2) 8 dips (bar/ring/box) @21X1 x 4 rest 1:00 B) 16 min EMOM Min 1-4 : 15-30ft HS Walk / 1 box around the world each way Min 5-8: 2-6 Ring Lean Away Pull Ups @21X1 Min 9-12: 30sec weighted arch angels Min 13-16: 4-8...

A) 5x5 Touch N Go Power Snatch Build to a challenging with each set. rest 90sec B1) 6-8 Barbell Front Rack Lunges per leg, Perform all one leg first, rest 30sec then the other x 3 sets B2) 5 DB Push Press per arm @21x2, + 5 Db Push Jerk, Pause in the receiving...

A) Open Gym or A1) 9,7,5 CGBP @21X1, tough for each set A2) 6-8 Bent Over DB/KB Row @31X1 per arm x 3 sets A3) 8-10 Supinated Ring row @2020 x 3sets A4) 8-10 Diamond Push up @21X1 x 3 sets rest 90sec B) 32min AMRAP @ Steady 75% pace 2min row 1min Prisoner Step Ups...

A) 7x Clean Pull. Hang Clean, Hi-Hang Clean 1.2.1, rest 90sec between sets *4sec to get to the knee on clean pull then accelerate to finish B) 8min AMRAP 200m Row/Run 8 Renegade Row *row, row, push up* rest 2:00 8min AMRAP 12 Goblet Squat @21X1 200ft Farmers Carry C)...

A1) 10 Deadlift, mod-tough @21X1, rest 30sec x 3 sets A2) 5-8 Pike on rower @3030 rest 1:00 x 3 sets Muscle Up Work B) 4sets - rest 1:00 5 Beat Swings 5 Hip to rings on low rings , C) Every 3:30min x 5 sets *Goal is to Increase Pace each set 200/150m run 12 KBS 8 Box...

A1) 4 Back Squats @4441, rest 1:00 x 3 sets A2) 5-8 Dips , Bar, Ring, or Box @33X3, rest 1:00 x 3 sets B) 16 min EMOM Min 1-4 : 2-6 Strict Supinated PU @21X1 Min 5-8: 10-20 Hadnstand Shoulder taps on wall/box Min 9-12: 30sec weighted hollow hold , weight onfeet or...

A) 5x5 Touch N Go Power Clean. Build to a challenging with each set. rest 90sec B1) 6-8 Barbell Reverse Lunges per leg, Perform all one leg first, rest 30sec then the other x 3 sets B2) 6 Single Arm DB Strict Press + 6 DB Push Press per arm tough, rest 1:00 x 3sets C)...

A) Open Gym or A1) 10,8,6 CGBP @21X1, rest 1:00, tough for each set A2) 6-8 Bent Over DB/KB Row @31X1 per arm , rest 1:00 x 3 sets A3) 8-10 Bicep Curls @2020 x 3sets A4) 20 banded tricep extensions with a pause at the bottom x 3 sets B) 30min AMRAP @ Steady 75% pace...

A) 7x Tempo Snatch Deadlift. Hang snatch.Hi-Hang Snatch 1.2.2, rest 90sec between sets **6 second Snatch Deadlift B) 8min AMRAP 50 m Dual KB Front Rack Walk 100ft Plate Push rest 2:00 8min AMRAP 200m row 12 Single DB Weighted Box Step Over 2 wall walk C) Core 12-15...