A1) 8 Deadlift, mod-tough @21X1, rest 1:00 x 3 sets A2) 45sec-1:00 Ring FLR Hold, rest 1:00 x 3 sets Muscle Up Work B) 5x5 Ring Swings, rest 1:00 between *focus on squeezing heels together Pulling back on the rings as you hollow C) Every 4min x 5 sets *Goal is to...

A1) 5 Back Squats @5551, rest 1:00 x 3 sets A2) 3-7 Dips , Bar, Ring, or Box @33X3, rest 1:00 x 3 sets B) 16 min EMOM Min 1-4 : 2-6 Strict C2B/PU @21X1 Min 5-8: 30sec Chest Facing Handstand Hold Min 9-12: 8-12 Supinated Ring row with pause at the top Min 13-16:...

Warm Up: 3 rounds Not for Time 150m row 8 Lateral Lunges (total) 8 ring row with a pause at the top 30sec plank hold A) 5x1 Front Squat. Build to a heavy single. rest 2:00-3:00 in between B) 5x1 Strict Weighted Pull Up Find a single heavy. rest 90sec between attempts...

Open Gym Bro Sesh A1) 5 CGBP @21X1 x 3 sets A2) 10 Ring Row @2020 x 3 sets B) 16min EMOM min 1: 30sec Hard row min 2: 8-12 DB OH Tricep Extension min 3: 8-12 DB Hammer Curl min 4: 40sec amrap Ball Slams C) Low and Slow 2,500m row Every 500m get off and perform: 15...

A) 8 x 1.1 Snatch Hi-Pull. Power Snatch Pause in receiving position for 2 sec rest 90sec , building to a heavy or work technique B) 4-5 Rounds 200m row 10 DL (185/125) (155/105) 5 DB HPC+OH per arm 10 No push up Burpee C) Core 4 sets 10 R side plank Hug and reach 10...

A) Post Murph Mover - 22minutes at EZ Pace 75% pace 400m Row 400m Run / 15/12 cal AD 20 alt prisoner step ups 100m farmers carry B1) 12-16 total alternating Arnold press, pause at the top, B2) 6-8 Single Arm DB /KB row , per arm B3) 5 Single Arm half get ups / arm...

A1) 3 Pause Push Jerk, 2sec pause in dip and receiving position rest 30sec A2) 15 WB Push Press, rest 30 A3) 10-12 SeeSaw DB/KB Row rest 90sec x 4-5 sets B) 17minute Cap 3 rounds 15 OHS (105/75) (95/65) (75/55) 200m run rest 2:00 3 rounds 20 Box Jumps 20 KBS (53/35)...

OPEN GYM OR A1) 6-8 Dips (Bar or Ring) @21X1 Tempo, rest 1:00 x A2) 10 Jumping AS right into a 30-45sec Wall sit hold rest 90sec x 4 sets B) 20 Minutes Steady Effort 400m run / 400m row 20 no push up burpee 100m Farmers Carry 20 v-ups / v-tucks / ABMSU C) Gymnastics...

A1) Dual KB Front Rack Step ups 10-14 rest 30 A2) 8 DB/KB RDL @31X1, rest 30 rest 1:00 x 3-4 B) 4x Max set of Strict HSPU/Box Push Ups/Push Ups First 3 sets stop 1-2 reps shy of max Last set give us what you got left. rest 1:00-1:30 C) 4 Rounds NFT or 15minutes 200m...

A) 8 x 1.1.1 Clean hi-pull, PC, S2OH Pause in receiving position for 2 sec rest 90sec B) 10 Min Amrap 3.3.3,6.6.6,9.9.9..etc PC (135/95) (115/75) WB T2B rest 3:00 4min AMRAP 400m run AMRAP DU in the remaining time C) Core 4 sets 12-15 WB Sit ups 12-15 V-tucks Amrap...