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Workout20:00 AMRAP5, 10, 15 etcKnees to elbowsBurpees to plate 25m bearhug carry 100/70 on the 2:00 start Mobility1:00 lat foam roll/side10 mckenzie pressups10 dumbbell external ...

LiftBench press3×12 at 60-70%, first 4 reps at 3 sec down tempo superset with 3×3 tall box jumps at same height as last week Workout11:00 ...

Lift3×8 FRSS/side @2020 superset with3×8 biceps curls at 2020 Workout3 rounds, rest 1:15 power cleans 155/10510 handstand pushups15/12 cal bike rx+ 205/145 score is slowest ...

WorkoutWith a partnerFor time AND for load5 Rounds with a 20:00 capyou go I go by movement25m sled push10 dumbbell snatches 50/3525m single arm overhead ...

LiftBack squat3×15 at 55-65%First 5 reps at 3 sec down tempoSuperset with 3×5 Snatch Pull with 3 second descent, starting around 60% and building as ...

Lift12:00 EMOMMin 1: 3 High hang power cleans (building to a moderate load)Min 2: 2-4 low ring muscle up transitions–pause 5 seconds in top support ...

Workout30:00 EMOMMin 1: 12/9 cal bikeMin 2: 10-15 hollow rocksMin 3: 25m suitcase carry (alternate arms each round)Min 4: 10 v-upsMin 5: :20 side plank/side ...

LiftBench Press3×15 at 55-65%First 5 reps at 3 sec down tempo superset with 3×2 tall box jump step down Workout10:00 AMRAP15 back extensions on bar ...

Lift3×10 FRSS/side at 2020 tempo superset with 3×10 barbell biceps curls at 2020 Go every 4:00 (to get both movements in) WorkoutPartner Jerry, 25:00 cap1 ...

WorkoutWith a partner10 RFT split as desired20 situps20/17/14 cal bike10 sandbag cleans 100/70no rx+ just move well Mobility10 90/90 lat pulses/side10 mckenzie pressups:30 banded IR ...