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Workout15:00 of:25m single arm front rack carry/side:30 ring row hold (at chest)100m shuttle run rest 5:00 15:00 of: 10 box stepovers (no weight) 20/16:30 hollow hold10 …

Workout30:00 cap: “Cori” 1000 M Row10 clean and jerks800m row8 clean and jerks600m row6 clean and jerks400m row4 clean and jerks200m row2 clean and jerks …

Workout4 rounds for time:3 rope climbsrest20 dumbbell snatches 50/35rest1/.9 mile bikerest first round :30 rest in between movementssecond round :20 restthird round :10 restlast round …

Workout 32:00 EMOMA: 8 dumbbell thrusters 2×35/25B: 40 DUC: 15 situps (12 ghds)D: 12/9 cal row Rx+ 45/30 :30 cap on the cardio movements

LiftSnatch7×1 at 73-90%+ x 3% jumps18:00 running clock Workout 12:00 AMRAP15 russian kb swings green/yellow10 hang power snatches 65/455 burpee box jumps 24/20 rx+ 75/55

BMU Skill Work3 setsLevel 1: 10 foam roller straight arm kip swings+14 pause australian rows (at chest)Level 2: jumping bar muscle ups+ jump to hollow/hips …

Workout20:00 emom3 deadlifts @65%–build after round 10 as you’re able First 10 rounds: double overhand, hook grip. After that, any grip.  Finisher4 rounds4 back rack …

Accessory Work3 rounds on a 20:00 clock3 chinups–add weight as you’re able. If unable to add weight (even 5lbs), add reps. So go 6-8 reps5 …

LiftClean and jerk7×1 at 73-90%+ x ~3% jumps 18:00 running clock Workout10:00 AMRAP10 double dumbbell shoulder to overhead 35/255 power cleans 70% of your heaviest …

Workout For time with a partner with a 40:00 cap100 dball cleans 100/70200 du100 toes to bar200 du100 ring dips200 du100 box stepovers 2×35/25 to …