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LiftBench Press3 × 65 %3 × 75 %3+ × 85% Dumbbell RFESS 3×8/side Workout3 rounds on the 3:00 start (no rest) 25 box jumps 24/20max double kettlebell strict press 2 x yellow/blue in ...

Workout Power clean+hang squat clean6 rounds of 2 between 75-80% Bar muscle up skill workLevel 1: hip to bar kips+tuck ups Level 2: banded bar ...

Workout 2:00 work, 1:00 rest until target is achieved: 50m sled push 3×45/2550m dball bearhug carry 100/70max burpee toes to bar Until 40 reps are achieved ...

LiftDeadlift5 × 60 %5 × 70 %5+ × 80 % Superset with Dumbbell RFESS 3×10/side Workout 30 box stepovers 2×35/25 to 20/16 30 Deadlifts 185/125 30/24 cal row 30 shoulder to overhead Every ...

AccessoryFor quality:20 TGU Choose one weight, switch hands every rep.  Workout21:00 EMOMMin 1 12/9 cal bikeMin 2 10 25′ shuttle sprintsMin 3 8 front squats ...

LiftBench Press5 × 60% 5 × 70 %5+ × 80 % Strict Ring pullup x max effort after each set 8 Db shoulder rotations/side after each set.  Workout12:00 AMRAP12 hand release pushups12 ...

Workout 6 rounds of: 2 (Power clean+hang squat clean)between 70-75%+Bar muscle up skill workLevel 1: Flying kips+tuck ups Level 2: Jumping bar muscle ups Level ...

LiftBack Squat 5 × 60% 5 × 70% 5+ × 80 % Superset with:  Alternating DB snatch 3×10 Workout 5 rounds for time with a 12:00 cap5 sandbag TO shoulder 100/70 (TAG allowed)10 box jump overs 24/20150 ...

Workout Teams of 235 min cap 2 rounds For time, split however50 burpee box jumps 30/24100 vups50 double dumbbell shoulder to overhead 2×35/25100/80 cal bike50 ...

WarmupSpend 5:00 practicing rope clamps, then Warm your squat clean up to a heavy for the day–not a max, but something over your workout weight.  ...