Justin

A. Erg 2 minutes Then 3 rounds of B. 3 sets Wide Grip Bench Press x 6-8 @ 31×1 rest 75-90 SA Tripod Row x 8-10 per @ 31×2 rest 75-90 C. 3 Sets Ring Row x 12-16 @ 31×1 rest 75-90 Seated Bicep Curl x 8-10 @ 2121 rest 75-90 D. EMOM for 16 […]

A. 7 Sets 3 Position Snatch – High Hang, Mid Thigh, Floor – rest 2 minutes between B. For Time Hang Power Snatch x 20 (.75/.50 BW) Run 400m rest/walk 3 minutes Run 400m Power Clean x 20 @ (BW/.75 BW)

A. 3 Rounds Jump Rope 60 seconds SA DB Deadlift x 5 (L) SA DB Hang Power Clean x 5 (L) SA DB Press x 5 (L) Yoga Push-Up x 5 SA DB DL x 5 (R) SA DB HPC x 5 (R) SA DB Press x 5 (R) B. 3 Sets RDL x 8-10

A. 3 Sets Run 150m Half Kneeling Shoulder CARs x 3-4 per Wall Walk to Nose to Wall HS Hold x 30sec Supinated Hang x 20 seconds B. 3 Sets Bar Taps x 10-15 Hollow Hold/Rocks 30 seconds 90/90 Hip Switch x 10 C. In teams of 2, with only 1 person working at a

A. 3 Rounds Erg 1 minute Bent Over Thumbs Up Reverse Fly x 12 Drop Lunge to Knee Lift x 10 Quadruped Alt. Shoulder Taps x 30 seconds B. 3 Sets Back Rack Split Squat x 8-10 per @ 2110 Rest 75-90 seconds Pronated Pull-Up x 8-10 @ 2111 Rest 75-90 seconds C. 3 Sets

A. Every 2 Minutes for 18 Minutes (3 sets of each): Station 1: Muscle Up x Max Reps in 45 seconds (or 3 Rolls to Candlestick + Low Ring Muscle Up Progressions x 3-4 reps) Station 2: Handstand Walk x 10m Station 3: Alternating Pistols x 10-14 B. Every Minute on the Minute for 20

A. 8 Sets Mid Thigh Hang Power Snatch + Snatch + OHS B. 4 Sets Against a 3 minute clock: Row or AAB x 15/12 Cals Power Snatch x 10 (75/55lbs) OHS x 5 Double Under x Max Reps in Remaining Time Rest 3 Minutes between

A. 3 Sets A1. Single Arm Floor Press x 6-8/per – Rest 60 seconds A2. Dual Kettlebell Staggered RDL x 6-8/per @ 30X1 – Rest 60 seconds B. 3 Sets B1. Dips x max reps @ 2010 – Rest 60 seconds B2. Hollow Hold/Rocks x 20-30 sec – Rest 60 seconds C. 3 Sets for

A. 10 Minutes @ 85% Effort Deficit Push-Up x 5 @ 3011 Ring Face Pull x 10 Ab Mat Sit-Up x 15 Rest/Walk 5 minutes Row 15 Strokes Alternating Single Arm Kettlebell Swing x 10 Lateral Jump Over the Erg x 5 Rest/Walk 5 Minutes Alternating Medicine Ball Box Step Up x 12 (20/14lbs to

A. 3 Sets Erg 75 seconds 90/90 Hip Switch x 10 Prisoner Good Morning x 10 Hi/Lo plank x 30 Seconds B. 4 Sets Box Squat x 4-6 @ 31X1 – Rest 90 seconds Powell Raise x 8-10/per @ 2020 – Rest 90 seconds C. 4 Sets Row/Ski 500m or Bike 1000m Rest 1:1