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SkillRMU work3 sets ofLevel 1: 3 tempo ring rows+3 toe spotted ring dips+ 3 ring row transitionsLevel 2: 3 ring pullups+3 ring dips+ 3 hip ...

Lift5×3 Power clean–building after every set 5 perfect pushups–5 sec pause in the bottom (1 inch off the ground) every rep Workout5 Rounds for time5 ...

LiftEvery :90 for 4 rounds each8 overhead squats at 30118 cossack squats/side (goblet) Workout3:00 AMRAP :90 rest x 4 rounds8/6 bike cals6 hang power snatches ...

Base Day 35:00 of400m run:30 top of hip thrust hold20 russian twists10m straight leg bear crawl

Lift3×5 back squats Last set 5+ After every set, 3 weighted strict pullups WorkoutFrom 0-220 Thrusters 115/75max chest to bar in remaining time from 2-4 ...

Eva StrongWith a partner, 5 rounds for time of: 24 double-unders (each)19 toes-to-bars (total)2 clean and jerks (total)–squat to your capacity400-m run (together) 205/135 in ...

Lift3×4 tempo bench pressLast set 4+ 12 fast barbell hip thrusts after every set WorkoutFor time with a 20:00 cap150 double unders30 s2o 135/9560 american ...

Skill10:00 ofLevel 1: box pistolsLevel 2: elevated pistolsLevel 3: pause pistols Workout25m bearhug carry5 over unders25m single arm overhead carry/sidex 20 minutes

Lift6 sets on the 2:00 startFirst 3 sets 2 push jerk (pause over head)–all at heaviest weight from last weekLast 3 sets 1 push jerk ...

Lift6×2 below hang snatches-build 6 walking db fr lunges/leg after every set Workout15:00 EMOM (if you miss a round take the next minute off and ...