No weight belt 20 Rep Back Squat 2-3 warm up sets, then 20 reps at 50% of 1RM. *Add 5 - 10# from 10/3, 10/6 and/or 10/12   For Time: 500m Row 14 Pistols 28 sit ups 400m Run 14 Pistols 28 sit ups 250m Row 14 Pistols 28 sit ups 200m Run 14 Pistols 28 sit ups   Finish with: 100 Bodyweight Glute...

Bench Press Complete 50 reps in no more than 3 sets. *Take no more than 1 minute rest between sets. *Use 45-50% of 1RM or add 5-10# from 10/7   “DT” 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks *RX = 155/103   Finish with: 100 Reps of banded rows in as few sets as...

EMOTM Hang Muscle Clean 5 x 3 reps   “KALSU” 100 Thrusters 135/93 *Start and EMOTM 5 Burpees Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started...

No weight belt 20 Rep Back Squat 2 x 10 rep warm up sets, then 20 reps at 50% of 1RM. *Add 5 - 10# from 10/3 or 10/6   E2M - 4” deficit DB Reverse Lunge 10/10-10/10-10/10 *1 leg at a time *stand on a red 45# plate   For time: 40 Calorie Row 40...

For Time: 400m Run 10 HSPU 200m Run 10 T2B 200m Run 20 Ring Dips 200m Run 20 GHD Sit ups 200m Run 30 HR Push ups 200m Run 30 Sit ups 400m Run   Finish with: 3 x Max T-Push ups *Rest :1 between sets 3 x Max reps of banded row *Rest :1 between sets ...