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WorkoutHappy birthday Erik!4 rounds with a partner550m Run (together)18 DL (135/95)8 rmu/8 burpee pullups each8 Power Snatch 135/9520 Box jumps (24/20)22 Hspu Split inside reps ...

Workout 10:00 of:21/:18/:15/ etc Hanging L sit hold50 du rest 2:00 10:00 of:15 back rack hold @100% of your max back squat1:00 row rest 2:00 ...

Lift5 sets of5 Front squats–building to a heavy set of 5 after each set, 1-2 legless rope climbs Workout30-20-10Wallballs 20/14 to 10 feetToes to bar ...

Lift4×8 push press (last set hard, start at 60ish%)+25m suitcase carry/side after each set WorkoutFor time30 single arm devil’s press 35/2540 box stepovers, 1×35/25 to ...

Skill10:00 of bar muscle up skill workLevel 1: straight arm banded pull downs+ foam roller kipsLevel 2: :12-:15 tuck lever hang+5 jump to hollows/jump to ...

Lift8 Rounds of 3 Sumo deadliftsAfter the first 4 rounds 8 RFESS/side Workout4:00 AMRAP20 bar facing burpeesmax front rack lunges 115/75 in remaining time rx+if ...

Lift6 sets on the 2:30 start of3 front squats–straight sets, should be very very hard2 heavy strict chest to ring –try to get close to ...

LiftEvery :90 for 5 rounds/movement2 Power snatches+ 1 ohs 8 double dumbbell strict press @ 3012 Workout2:00 AMRAP 2:00 rest x 4 rounds10 OHS 65/4510 ...

Skill8 sets ofmax distance hs walk unbroken–can turn around, but not kick down to do it15/12 cal bikerest 1:00 20 shoulder taps total=10 feet of ...

Lift3 sets of6 heavy sumo deadlifts–all heavier than last week:20 (can be accumulated) supinated chin over hold Workout5 Rounds for time with a 9:00 cap200/160 ...