1k Run 30 SOTS Press 5 mins squat hold 3 rounds for form: (10 min cap) Left Arm: 10 DB Snatch, 10 DB Push Press, 10 DB OHS Right Arm: Same Muscle Up Drills (10 Mins) For time: 21-15-9 Pull Ups Box Jump Overs 21-15-9 Jumping Lunge Sit Ups 21-15-9 OH Walking Lunge 45/25 3 wall walks between sets (end with wall walks)Read more

1k Run 50 Unbroken KBS 4 mins pigeon pose Work up to: Deadlift 5 x 1 x 80% AMRAP 20 5 BFB 10 T2B 150m RunRead more

1k Run 16 TGU 3 mins dead hang EMOM 10 Heavy Banded Bear Crawl For perfect form! (hardest version of each move possible) 50 HSPU 50 Pull Ups 50 Push Ups 50 Weighted Step Ups 50 Bar Bell Sit UpsRead more

1k sweaty run 5×20 Unilateral Press 5 mins Wall Shoulder Stretch 10 – 50ft Banded Broad Jumps 20 Kneeling jumps For time: 150 Wallball 150 Burpees Break up reps however you want.Read more

1k Run 100 KB Windmills 30 Squatting passthroughs 20 Tripod to headstand HSPU Practice 3 rounds for Reps 1 min ME KBS 55/35 1 min ME KB Snatch L Arm 1 min ME KB Snatch R Arm 1 min ME Box Jump 24 1 min ME Double UndersRead more