FLEX DAY5 Rounds Not For Time: 6 SLOW Strict TTB/Hanging Knee Raise9 Barbell Bicep Curls (3 count lower)12 1/2 Kneeling DB Press per arm15 Banded Good Mornings18/15 Calorie Echo Bike SPRINTRest as needed between movements and roundsRead more

Skill Work: Low Ring Skill Work (Ring Support + Ring Dips) Workout: 20 Minute AMRAP 20 Alternating DB Snatch (20/35#) 15 Calorie Row 10 Hand-Release Push-Ups 5 Slow Donkey Kicks/Hip Circles per legRead more

Strength: Deadlift 4×12 Touch-and-Go Workout: “Annie” 50-40-30-20-10 Reps For Time Double-Unders Sit-UpsRead more

Strength: 5×5 Touch-and-Go Power Cleans In between sets perform 3 Wall Climbs + Inverted Hold Workout: 12 min AMRAP 15 Box Step-Overs 12 Shoulder-to-Overhead (Unbroken) 9 Pull-Ups/Ring Rows (4 Muscle-Ups)Read more

Strength: Back Squat E2MOM 5×5 @31X1 tempo Workout: 5 Rounds for Time: 7 (Touch-and-Go) Power Snatches 9 Lateral Burpees Over the Bar 150m RunRead more