Bench Press Complete 50 reps in no more than 3 sets. *Take no more than 1 minute rest between sets.   For Time: “FRELEN” 400m Run 21 Thrusters 95/63 21 KB Swings 53/35 21 Pull ups 400m Run 15 Thrusters 95/63 15 KB Swings 53/35 15 Pull ups 400m Run 9 Thrusters 95/63 9 KB Swings 53/35 9 Pull ups ...

For Time: 10 Power Cleans 135/93 20 Pull Ups 30 Box Jumps 24/20 40 KB Swings 53/35 30 Box Jumps 24/20 20 Pull Ups 10 Power Cleans 135/93   Sled push 5 x 50m *Rest as needed between sets *Try to add weight each set *Keep each time under 30 seconds ...

EMOTM Hang Muscle Snatch 3 x 2 reps *Try to increase weight each set.   EMOTM Hang Power Snatch 3 x 2 reps *Try to increase weight each set.   For Time: 20 Burpees 20 Sit ups 20 HR Push ups 20 Sit ups 20 Shoulder Press 75/53 20 Sit ups 20 Push Press 95/63 20 Sit ups 20 Push Jerk 115/73 20...

No weight belt 20 Rep Back Squat 2 x 10 rep warm up sets, then 20 reps at 50% of 1RM. *Should be “easy”.  Don’t worry, we’ll be adding weight each time we do this.   E2M 4” deficit DB Reverse Lunge 10/10-10/10-10/10 *1 leg at a time *stand on a red 45#...