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Lift5 RM shoulder to overhead from a rack Workout7:00 AMRAP2 wall walks/20 foot hs walk (alternate if you can, do wall walks if you can’t)8 …

Accessory Work3 sets10 good mornings–3 seconds on the way down10 bicep curls–2 tempo each direction5 strict chest to bar Goal is to add weight each …

Workout 3 x 10:00 on, 3:00 off10 air squats–2 sec tempo each direction:30 pushup plank25m mixed carry overhead+front rack :30 wall sit5 pushups1:00 arms only bike 

Workout 0-10:00max cals on any machine 15-30max reps, fgb style (1:00 rounds)Pushupssitupsreverse lungesdouble undersrest

LiftEvery 2:00 for 10 rounds10-1 power cleans build as capable Workout7:00 AMRAP7 hang power cleans 135/957 toes to bar rx+ 155/105

Warmup3 sets:10 alternating tempo single leg box pistols:30 side plank.side Workout15:00 AMRAP2,4,6 etcFront squats 95/65burpee box jumps 24/20rest :30 rx+ 115/75

Lift10:00 to build to a 5rm strict pressthen2×5 at 90% of what you hit Workout5 rounds for time:8 deadlifts 225/1558 hspu or double dumbbell push …

Warmup3 sets25m single arm overhead carrry/side10 top down rdls–3 sec tempo on the way down:30 hollow hold Workout20:00 EMOM:20,:25, :30, :35, :40 max repsMin 1: …

12 days of ChristmasLike the song…1 thruster 95/652 power cleans 95/653 ring dips (go from the high rings if you can)4 toes to bar5 chest …

Workout20:00 EMOMMin 1: 1-10 unbroken shoulder to overheadMin 2: :30 bike two scores: load on the barbell, and cals on the bike Finisher3 sets:10 back …