A. Complete the following for  time @65% effort:  800 m Run (1k Row/50/40 cal AB)  -5 sumo deadlift @ 50% 1RM DL -50 T2B (K2E or v-ups) -5 sumo DL  -100 KB suitcase step over bar  (rx: 24/16 kg;16/12 kg) ( sub DB if need…

A. EMOTM 16 min: 1. 3-4 Eccentric HS lowers from the wall (:03 second lower). Kick back up if can. 2. 8 strict dips (ring, bar, bench) add weight as needed. 3. 8 per side renegade rows 4. Rest  B. 15 min AMRAP @ 80%…

A. 2×5 Backsquat @ 75%  of heavy 3 from last week.  Try to get 1-3 more reps on the  second set if feeling good. :90  sec rest between sets. B. 3×10 Back squat @ 60%  of heavy 3.  Strict :60 sec rest between sets (22…

A. E3MO3M for 12 min*:  – 4x pause front squat  progression (:02 sec pause). Begin @ 50%. Build No higher than 70%.  – 6 per side DB powell raise @ 2111 – :30 sec per side  calf stretch  *Complete the above 3 movements within each…

A. 3.2.1.3 waveload strict press. Build to heavy 3. / 2-3 min rest  after heavy 3. Between each set, perform 8-10 feet  elevated ring row or bar row. Then, 2×10 @ 55% of heavy 3.  Strict :60 sec rest between sets of 10. 20 min…