:8 AMRAP Back Squat @ 75% of 1RM *Scale is to reduce weight to complete 5 reps EMOM   4 Rounds: 12 Alt. DB Reverse Lunges 10 T2B 8 DB power cleans 6 “Pull up progressions” RX = 45/25 *Time cap = 12 minutes *Pull up progression = Rd1: Strict pull up Rd2: Kipping Pull up Rd3: C2B Pull...

Snatch 1-1-1-1-1 *Find 1RM   :10 AMRAP Max Man Makers 40/25 *The Man Maker is done with a dumbbell in each hand. Squat and place the dumbbells on the floor. Kick out to a push-up position. Do a push-up, then a left arm row with the dumbbell. Then do a push-up...

E2M - Back Squat 3-3-3-3-3 *Increase weight each set *Go for a 3 rep “heavy”   With a partner: :16 AMRAP Partner 1 = 200m Row Partner 2 = Plank *Alternate @ every 200m row.   Accessory work: Weighted Pull ups 3-3-3-3-3 *scale as needed + Crossover Symmetry Strength...

10 rounds: 30 seconds: T2B Rest 30 seconds 30 seconds: Ring Dips Rest 30 seconds 30 seconds: Body-weight Deadlifts Rest 30 seconds 30 seconds: HSPU Rest 30 seconds   Accessory work: Crossover symmetry recovery + 3 sets: 10-15 GHD sit ups 10-15 Banded good mornings   **7PM Oly = Snatch...

:12 AMRAP 25 Front Squats 95/65 5 Burpee over bar 20 Front Squats 115/75 10 Burpee over bar 15 Front Squats 135/95 15 Burpee over bar 10 Front Squats 155/105 20 Burpee over bar 5 Front Squats 185/125 Max burpees *No rack.  Bar is on the ground.   Accessory work: 4 Rounds 12 Banded Barbell Glute Bridges (Optional - shoulders...

2 person team For Time: 80 Calorie Row 70 Deadlift 185/155 60 Wall Ball 20/14 50 GHD Sit ups 40 Power Clean 135/95 30 Burpees 40 Power Snatch 95/65 50 KB Swings 53/35 60 Box Jumps 24/20 70 GHD Hip ext. 80 Sync. Squats *1 person works at a time for each exercise except the sync squats must...

:7 AMRAP Back Squat @ 75% of 1RM   For Time: 50-40-30-20-10 Double under 25-20-15-10-5 Sit up 10-8-6-4-2 HSPU   Accessory work: 3 rounds Pull ups + T2B 1 + 1 2 + 2 3 + 3 Until failure *scale = max rounds of 1 + 1 + Crossover symmetry recovery...

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...