EMOM x 6 (3 Rounds) Even – 15 KBS 53/35# ODD – Max T2B in 40 seconds   4 Rounds 250m Row 6 OHS 200m Run 6 OHS RX = 135/95 *Scale weight to complete OHS in 1 or 2 sets.   Accessory work: Weighted Pull ups 3-3-3-3-3 *scale as needed + Crossover symmetry recovery...

:7 AMRAP Push Press @ 75% of 1RM   For Time: 100m Walking lunges 400m Run 50m Walking lunges 200m Run 25m Walking lunges 75m Run *RX+ = Bring and wear a weight vest if you have one.   Accessory work: 50 Banded Glute Bridges 50m Banded side steps 50 Banded Glute Bridges...

E2M - Back Squat 5-3-1-1-1 *Try to increase weight each set *Go for a 1 rep heavy, not necessarily max.   With a running clock: 12-9-6 reps of Power Clean 95/65 Pull ups At 5:00 9-6-3 reps of Power Cleans 135/95 C2B Pull ups At 10:00 6-3-1 Power Clean 185/125 Bar Muscle Ups...

:10 AMRAP 5 Strict Pull ups 20 Abmat Sit ups *RX+ = Weighted strict pull ups and/or GHD sit ups *Scaled = Banded Strict pull ups or ring rows   :5 Rest   For Time: 10-20-30-40-50 Double unders 2-4-6-8-10 HSPU   Accessory work: Crossover symmetry recovery + 2 minutes each side of: Wall stretch Pigeon pose + Lacrosse ball - Pecs/lats...

EMOM x 6 6 Front Squats @ 70% of 1RM   :10 AMRAP Ascending ladder 1 Hang Power Snatch 1 Burpee over bar 2 HPS + 2 BoB 3 HPS + 3 BoB Continue by adding 1 rep to each movement *RX = 115/75   Accessory work: 3-4 Sets: 30s Side Plank (left elbow) 30s Side Plank (right elbow) 30s Front...

EMOM x 6 5 Deadlifts @ 70% of 1RM   :15 AMRAP 50 Calorie Row 40 Wall Balls 20/14 30 Snatch 95/65 20 OHS 95/65 10 Bar Muscle ups   Accessory work: 3 sets of: Max strict pull ups Max strict push ups *If you don’t have a strict pull up, engage your lats and pull as high as...