A. Back Squat 5, 5, 4, 4, 3, 2 Build from last week. We will continue to build so NO MISSES B.  2 rounds FT: -50 Chin Over bar Pull Up -50 Push Up -75 Air Squat -100 DU 24min CAP

A. 15min EMOM 1- 15 V-up/Tuck Up 2- 30sec Weighted Plank (rtg: ring plank) 3- 20 Arch Hold w/ Dowel Bar  B. 21-15-9:  power clean (95/63) lateral burpee over bar 3 min rest B2. 12-9-6: slam ball (30/20) box jump (24/20)   

A. 12min EMOM 1- 40m (4 lengths) Front Rack KB/DB Carry – HEAVY 2- 4 Eccentric Chin Up + 10 Ring Row 3- :20 / side plank 4-15 Sit-up B. AB/ Row intervals/ Wall Sit -:30sec AB/Row @ 80% -20sec Wall Sit (5sec transition to…

A1. 12min to Build to 1RM Push Press (fx: 3RM) A2. 1 Set Max Rep Push Press @ 85% of A1 B. 3sets: -12 Cal Row -15 KBS fx: 16/12, rx: 24/16, 32/24 -2 Rope Climb -1min rest C. 3sets: -15 DB Thrusters @ 40/25…

A. Heavy Barbell Cycling Hang (squat)Clean.(squat)Clean Touch n Go 2 x 2.1 Every 60sec @ 60-65% 2 x 1.1 Every 90sec @ 70-75% 2 x 1.1 Every 2min @ 80-85% B. 6min AMRAP Squat Clean @ 75% C1. 4min AMRAP 20 WB @ 20/14 8…

A. Back Squat 6, 6, 4, 4, 3, 3 B. 16 min EMOM: – 1 – Max-Rep Pistols in :30. – 2- 25 Air Squat AFAP – 3- 10 Box Jump AFAP – 4- Rest

A. Push Press.Push Jerk.Split Jerk  1.1.1 Complex –15min to build to Max B. 3 rds @ Steady Pace: – 6 KB Windmill (all on one side) – 12 KB Hi-pulls – 6 KB Windmill (other side) – 6 See-saw planks C. 3 Rounds: In 2:00,…

A1. 16 min AMRAP: -16 Wall Ball – 16 HSPU -16 DB WWL in Front Rack (50/35) -16 Medball Torso Twist A2. 4:00 Rest A3. 750m Row @ 90-95% A4. 4:00 Rest A5. Repeat A1.

A. 12min EMOM 1- 6-10 Kipping Pullup (fx: 3-5 Slow Eccentric Reps) 2- 6-10 Kipping Dip (fx: 3-5 Slow Eccentric Reps) Scale in order to get the perscribed reps B. 7 sets: – 12 Alt DB Snatch @ 20/20, 50/35, 60/45 – 10 T2B (Big…

A. Every 2min x 8 Clean.Front Squat 1.2 @ 85% B. FT: 12-12-12 Thruster @ 75/53, 95/63 Cal Row 5min rest 12-12-12 Power Clean @ 75/53, 95/63 Cal AB