5×10 Goblet squat with a press out 20 Odd object TGU (8 min max) For time: 21-15-9 Wallball Pull Ups Rest 1 min 21-15-9 Push Ups Goblet Squats Rest 1 mins 21-15-9 HSPU Medball Cleans Rest 1 min Run 1KRead more

10 mins of: Candlestick to box jump over to triple jump Hack Deadlift (at the knee) 6×1 @100% For Form! 5 rounds of: 10 Snatch Grip Good Mornings 20 Single Arm SOTS press 10 Swandive Good mornings 10 Lateral Raises 50-100 Double UndersRead more

5×10 KB Windmills 20 Reverse Muscle Ups For time: 3 rounds of: 500m Run 10 Burpee Muscle Ups 20 Box JumpsRead more

Speed Skater Warm Up Tall Snatch Drops 50 Reps For FORM: Strict Angie 100 Pull Ups/Ring Row 100 Push Ups/ From knees or Deficit 100 Sit Ups 100 SquatsRead more

3 rounds of Junk Yard Dog! Deadlifts 8×3 @ 40% Focus on a fast concentric phase and a slow eccentric phase. For time: 15-12-9 DB Thrusters 50/35 Chest to bar Rest 3 mins 21-15-9 Box Jumps 24/20 Pull Ups Rest 3 mins 27-21-15 Burpees T2BRead more