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Warmup3 rounds:5 air squats5 power cleans to workout weight1-3 strict pullups150 run WorkoutHotshots 196 Rounds For Time:30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 …

Warmup4 rounds:1 seated vertical jump:45 front rack stretch/side Then spend 5:00 warming up your front rack hold to 100% of your front squat Workout – …

Warmup3 rounds of:1:00 lat roll/side5 Strict HSPU or pike HSPU (add a deficit if 5 is easy)max tuck lever hold WorkoutFor time:80 Double dumbbell push …

Warmup5 Rounds of: 2 3 position snatches up to something pretty heavy :30 field drills10 side laying leg raises/leg Workout5 rounds for time:12 Power Snatches 115/75400m run …

Warmup10:00 of:5 windmills/side:30 waiter’s hold/side10 single dumbbell pullovers, 3 seconds on the way down Then spend a while going over push press technique–really drive the …

WarmupSpend 6:00 practicing double unders If you’re good at double unders, 6:00 emom of 20 beaded rope dubs then 5 natural leg extensions10 total staggered …

Hot start:2 rounds at a somewhat sustainable pace3:00 bike10 empty bar front squats:30 glute bridge Then, do 3×1 max seated vertical leap Strength Day3 rounds …

WarmupDo the 10/10/10 rowing warmup Then: Do 1:00 of pallof presses/side Then: Go through a ring muscle up progression Workout18:00 AMRAP1,2,3 ring muscle ups5 burpees …

Warmup8:00 of::30 of field drills10 wallball squat pulses:30 waiter’s hold/side Workout5 rounds for time400m run8 alternating dumbbell snatches 50/3512 wallballs CooldownSpend 5:00 rolling anything that …

Warmup3 rounds:10 flexed arm hang10 straddle hollow rocks30 banded pullaparts Strength DayEvery 3:00 for 8 rounds 1 max set of strict pullups (banded pullups if …