A. EMOTM 15 min: 1. 2x 1 snatch grip DL + 1 hi hang  power sntatch. Progress weight as form allows. 2. 20 total reverse plank marches 3. 20 m Slam ball Carry.  Heavy as form allows. B1. 5 min of sumo-deadlift  practice  C1. 8…

A1. DB bench x 5 @ 14X1  (Same weight all sets) A2. Ecc. pull up (4-count lower) x4 A3. Bench supported 1-arm  DB Row x 6 per arm (same  weight all sets) A4. :30 sec rest. Repeat 3x thru. 18 min Time CAP.  B. FT:…

A1. 3×3 Tempo Backsquat Progression  @ 22X1  B1. 2×3 Backsquat (no tempo) at 2nd heaviest weight in A1.  (18 min CAP for A1. and B1. Rest  :90 sec between all sets in A1 and B1)  C1. 18 min AMRAP @ steady pace:  -16 total DB…

A1. 4 sets for quality: -3 chinups (add weight or change resistance band level compared to week prior) -8 toes to post -:15 second weighted scapular pull up hold (put weight between feet – heavy!) :60 second rest.   B1. 2 Rounds: -15 DB alt….

A1. 8/side Back rack Reverse Lunge. Progress in weight each  set as form allows. A2. :30 sec rest A3. 2x 3-position clean grip DL (pause  2 seconds in each position on the way up and the way down. same weight across all sets) A4. :60…