Skill Work Toes to bar EMOM x 12 1. Seated pike leg lifts, or Hip hurdles 2. Arch to hollow swings and banded hollow lat [...]

Partner workout 20 RFT 250m row 5 Power clean (155/105) ^Complete 10 rounds each, alternating turns *One person works while the other rests

Strength Deadlift 3 x 5 Workout 4 rounds, not for time 9/6 cal bike sprint 4 burpees Sprint length of gym (down/back) KB Carry length [...]

Strength Back squat 3 x 5^ ^Each set followed by 3-5 controlled broad jumps Workout 8 min AMRAP 8 KB cleans - R 8 KB [...]

Workout 14 RFT 3 Strict pull ups 4 DB box step over (24/20) 5 Devil’s Press (45/30#)

Strength 1 Cleans 2 x 2 2 x 2 2 x 2 2 x 2 *Do 2 sets of 2 reps. Rest about 2 min [...]

REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!

Workout 21-18-15-12-9-6-3 Box jumps (24/20) Wall balls (20/14) Deadlifts (155/105) Bike calories

Strength Bench press Heavy 8 Workout Tabata^ Plank hold Burpee Sit ups ^Tabata is 20 seconds of work followed by 10 seconds of rest, completed [...]