1. SMR + 2 sets
* 15 Slow Banded Lat. Pull Downs
* 10 Toe Touches in Push- up Hold
* 10 Alt. V-ups
* 10 High Knees + 10 Jumping Jacks
2. For Time / TC: 25'
* 8-16-24-32-24-16-8 @9-6
* 4-8-12-16-12-8-4 Shuttle Run @15m
* 1-2-3-4-3-2-1 Rope Climbs
3. Acc. Work / 3 sets
* 30" Arch Hold
1. General Warm- up + 2 sets
* 5 Jumping Back Squats @3" down @barbell
* 8 Alt. Curtsy Lunges
* 8/8m Lateral Monster Walks
2. Back Squat / 1'30" rest btw sets
* 4x4 @80%
3. For Time / 2x22.5/15 / TC: 15'
* 50 DB Walking Lunges
* 30 HSPU
* 40 Front Rack Walking Lunges
* 20 Def. HSPU
* 30 OH Walking Lunges
* 10 Strict HSPU
4. Stretching Together
1. Warm- up + 2 sets
* 1 min cardio /bike/row/jogging/
* 30" Plank
* 30" Alt. Scorpions
then, 1 sets
* 10 'PVC' Pass Throughs
* 10 False Grip Ring Rows
* 2x5 Kipping Swings
* 20 Hollow Rocks
2. E3' for 15'
* 6 Ring Muscle- ups / Scaled: Banded Slingshot RMU https://youtu.be/4Dgy_b28Olg
* 6 Thrusters @2x22.5/15 DB
3. 4x AMRAP 3'
* 6 Power Cleans @70/50
* 4 Deadlifts @70/50
* 15m HSW / Bear Crawl with db DB
Rest 1 min btw rds.
4. Acc. Work / 3 sets
* 15 Floor Facing "W" Raises /no hold/ https://youtu.be/ldg-b_UjFBM
1. General Warm- up + 2 sets
* 3 Tall Squat Clean
* 3 Front Squat
* 3 Strict Press
* 3 Jerk
* 6 Btn Barbell Rotations
2. 2x EMOM 6' / 2 min rest
Odd: 3 C&J @75%
Even: 11 Target Burpees
3. EMOM 14'
1. 15/12 Cal Row
2. 10 OHS @43/29
4. 4-5 sets
* 8/8 Bulgarian Split Squat @1 DB
* 16 Alt. DB Bench Press
1. Warm- up + 2 sets
* 6/6 Half kneeling KB strict presses
* 8/8 Dead- bugs @smr
* 12/12 Lateral monster steps
2. Back Squat / EMOM 7'
* 2 reps @heavy weight
3. For Time
*** 3 rds.
* 700m Row
* 35 V- ups
3 min rest
*** 7 rds.
* 3 Thrusters @60/40 42/25
* 3 BMU / Jumping BMU
4. Stretching
1. General Warm- up + 2 sets
* 5 Push up to downward dog
* 3/3 Turkish get- ups
* 10 db KB Russian swings
2. For Time 3 rounds / 2 min rest btw rds.
* 15 Kipping HSPU
* 21 db KB Snatches
* 14 Shoulder Taps in HSHold
* 21 db DB Hang Squat Cleans
* 9 Wall Walks
3. 4 sets
* 10 Alt. Renegade Rows https://youtu.be/OlpPaGyywyY
* 10 Unbroken Strict Pull- ups
4. Side Plank
* 3x 30/30"
1. SMR + General Warm- up + 3 rds.
* 10m Bear Crawl
* 10 Bird- Dog
* 10m Spider Crawl
* 10 Dead- Bug
* 10 Cossack Squat
2. AMRAP 26'
* 10 Burpee Get Over @100/120
* 15 Butterfly Sit-up
* 200m Run
* 15 Russian Swing
3. 4 sets
* 12 Barbell Biceps Curls
* 12 Skull Crushers @db DB
1. Warm-up + EMOM 4'
* Odd: 1 min bike/row/ski (EASY!!)
* Even: 30" alt. samson lunges
2. 1 rds. @bb
* 3 clean high pull
* 3 tall squat clean
* 3 pause jerk, then
Find your daily heavy rep C&J in 10-12 min
* NO NPR !!!
3. Back Squat / EMOM 8'
* 1 @85% of 1RM
4. E2' for 8'
* 12/10 Cal Row
* 12 Deadlifts @102/70
5. 3 sets
* 5 Slam Ball
* 25"/25" Side Plank
1. SMR + 2x5 Prayer stretch + 2 sets
* 1'30" easy row
* 20 hollow rocks
* 10/10 banded bird dog rows https://youtu.be/zHu29oaPdto
2. 4 sets / 1 min rest btw sets
* 8 db DB bench press @2xheavy
* 20" Support pos. hold on rings / on box
3. For Time 4 rds. / TC: 12'
* 24 Pull- ups
* 24 Wall balls
4. Rowing
* 120 cals @20 cal easy - 5 cals max effort
5. Acc. Work / 3 sets
* 10 Ring face pulls
1. General Warm- up + 2 sets
* 5 Snatch High Pulls
* 5 Muscle Power Snatches
* 5 OHS
* 5 Squat Snatches
2. Squat Snatch
* EMOM 3'
3 TNG Snatches @65%
1 min rest
* EMOM 3'
2 TNG Snatches @70%
1 min rest
* EMOM 4'
1 Snatch @80%
3. AMRAP 12'
* 8 T2B
* 8 Alt. DB C&J @heavy DB
* 12/10 Cals Row
4. 3 sets
* 40" Plank
* 12/12 RDL @easy DB