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Workout30:00 EMOMMin 1: 10 hip thrusts 135/95Min 2: :45 bikeMin 3: 10 ring rowsMin 4: :45 bikeMin 5: 20 air squatsMin 6: :45 bike score ...

Lift3 Bentover rows@ 65/75/85% Last set 3+ superset with AMRAP ring pushups WorkoutEvery 3:00 for 4 Rounds5 Dumbbell bench press 2×50/3510 Pullups150 Run Rx+ Chest ...

Lift3 Box Squats@ 65/75/85 % Last set 3+ Superset with 10 b stance RDLs/side(go up in weight this week) Workout5 RFT6 DL 185/12512 Single arm ...

Lift3 Close grip bench press@ 65/75/85% Last set 3+ Superset with 8 banded chinups Workout13:00 AMRAP25m overhead plate carry 45/2510 pushups2 rope climbs Rx+ 4 ...

WorkoutWith a partner15:00 AMRAPSplit as desired12 burpees12 sandbag squats 100/7050m bearhug carry Finisher3 sets10 dumbbell floor press10 landmine elbowing rows/side Mobilityspend 10;00 rolling anything you ...

LiftSumo DL5@607080% (5+)Super set with10 hammer curls10 landmine lateral raises Workout9-7-5Thrusters 135/95Strict pullups rx+ L-pullups Mobility1:00 lat foam roll/side10 banded IR/side10 banded er/sidex 2 sets

WorkoutCardio partyevery 8:00 for 3 rounds400m run600/500m row100m reverse sled drag 2×45/25 score is slowest round Mobility (in class)1:00 quad smash/side1:00 couch stretch/sidex 3

LiftBentover rows 5@607080% (5+)superset with AMRAP ring pushups Workout8:00 AMRAP4,8,12, etcAbmat situpsSingle arm dumbbell hang power clean 50/35–do all the reps on each arm each ...

LiftBox squat5@60/70/80% (5+) Superset with 10 B-stance Rdls/side Workout10:00 EMOMMin 1 :30 max box jump overs 24/20Min 2 :30 max russian kb swings 70/53 rx+ ...

LiftCGBP 5@607080% (5+)Superset with 10 banded chinups Workout3 rounds, rest 1:00 in between rounds10 toes to bar10 dumbbell shoulder to overhead 50/351.4/1 mile echo bike ...