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 ...

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 ...