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Workout 5 sets with a 30:00 capunbroken pushups (20 rep cap)unbroken air squats (40 rep cap)unbroken double unders (100 rep cap, sub 10 rep mulligan)150m ...

WarmupDuring the warmup, accumulate 3×12 lateral raise Lift4×5 push press–goal would be 3 reps in the tank by the last set likely 10-20% over your ...

Workout 20:00 AMRAP with a partner, you go I go 10 snatches 95/6510 bar facing burpees rx+ squat snatch

Workout Every 3:00 for 5 sets1:00 bike50m forward sled drag rest 5:00 Every 3:00 for 5 sets50m reverse sled drag1:00 row

Lift4×2 box squat at 70% of max back squat, for speed on the way up!  WorkoutFor time:75 situps50 walking lunges 2×50/3525 sandbag cleans 100/70 rx+ ...

Workout“Helen”3 Rounds For Time400 meter Run21 Kettlebell Swings Green/yellow12 Pull-Ups Finisher3 sets of 30 banded bicep curls30 banded tricep extensions

Workout 24:00 EMOMMin 1: 1 rope climbMin 2: 25m farmer’s carry 2xred/greenMin 3: handstand walk variation of choiceMin 4: :30 ring plank

LiftEvery :90 x10: 2 push press at 60%.  If you don’t know that, do 80% of your last set of strict press last week Take ...

Skill Work10:00 EMOM1 3 pos power snatch- <50% Workoutbase day25:00 running clock25m suitcase carry/side (heavy)2:00 cardio25m bearhug carry (moderate)2:00 cardio

LiftDeadlift2×1 at 90-92% then 4×6 at 70+% Workout5 Rounds for time 6 squat cleans 95/659 v ups/ghds15/12 cal row Rx+ 115/75