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1. Warm-up, then 4 sets: – 5 strict pullups – 10 pendlay rows – 2 – 3 rope climbs 2. 4 x Amrap 3′ / rest 1’30” – 10 HSPU – 9 Power Cleans @mod weight – max reps burpee wall walks 3. 5x 2′ work / 2′ rest – 30/25 cals row – max…

1. 2 sets – 10 barbell good mornings – 16 deadbugs – 10 cossack squats – 20″ hollow hold 2. Back Squat  – 1x 5 reps @60% – 1x 5 reps @70% – 1x 3 reps @80% , then EMOM 3′ – 2 reps @85% 3. 3 rounds not for time –  Slow, but continuous…

1. EMOM 12′ @easy tempo Odd: 45″ cardio Even: 8 air squats + 1 wall climbs 2. Gymn. Cond. / 4 sets – 10 Box HSPU – 20 Cals Row – 1′ Rest 3. For Time ‘DT’ – 5 rounds TC:12′ @70/47kg – 12 DL  – 9 Hang Cleans – 6 STOH 4. 4 sets…

1. Barbell Warm-up + Snatch Technical 5×3 No foot, no contact squat snatch @bb 2. EMOM 6′ – 1 Power Snatch + 1 Squat Snatch @75% 3. EMOM 6′ – 2+1 C&J @75% 4. 2 rounds / NO MAX REPS — Moderate Tempo ! – 3′ row – 2′ target burpee – 3′ ski /…

1. EMOM 12′ Odd: 45″ cardio Even: 10 snow angels + 10 air squats 2. E3’x 5 / 1 min rest btw sets – 500/400m row – 10 burpee over row – max distance famers carry @2xHEAVY !!! KB 3. 3-4 sets – 15 weighted abmat situps – 15 v-ups – 15 tuck-ups

1. SMR and Mobility in 10 min 2. EMOM 30′  1. 45″ Rowing  2. 12-15 WB  3. 45″ Assault Bike  4. 10 Burpee Box Step Overs  5. 45″ Ski-erg 3. Acc.Work / 4 sets – 12 Supinated Grip Ring Rows – 12 Skull Crushers – 12 KB Pull-overs

1. Warm-up for Power Snatch and C&J in 8-10′ 2. Power Snatch / E1’30” for 6′  1. 3 reps @60%  2.  3 reps @70%  3. 2 reps @75%  4. 2 reps @80% 3. C&J / E1’30” for 6′  1. 2+1 @70%  2. 2+1 @80%  3. 2+1 @85% 4. 1+1 @90% 4. EMOM 21′  1. 15/12…

1. 2 sets – 10/10 90/90 hip mob. – 10 ‘PVC’ throught – 10 Prone snow angels – 10 Tempo cossack squats @3″ down 2. Rowing/ 10 rds. – 15″ max effort !!! – 45″ easy 3. Gymnastics Cond. / 5 sets – 15/12 cals assault bike – 8 deficit /banded/ push-ups – 15/12 cals…

1. Shoulder and Hip mobility, then 2 sets – 10 full body deadbugs – 5 muscle snatches – 5 snatch balance 2. Squat Snatch / E1’30” for 7’30” – 2 reps @60%, 70%, 80%, 85%, 90% 3. Clean&Jerk / E1’30” for 7’30” – 2+1 @60%, 70%, 80%,85%, 90% 4. EMOM 15′ 1. 15/18 cals row…

1. Warm-up for 23.1 2. 23.1 / AMRAP 14′  – 60 cals row – 50 T2B / 50 Hanging Knee Raises – 40 WB – 30 Cleans @61/43 or 43/30 – 20 Ring MU / 20 Kipping Pull-ups /standards scaled : https://youtu.be/7G3FKk-Dzm0                   rx: https://youtu.be/PYI6mH8RqCc / 3. Back Squat…