Workout 4 RFT 500/400m row 25 KB Swings (53/35#) 25/20 cal bike 25 Hand release T-push ups Mobility 5-way banded shoulder stretch- 20 sec each [...]

Strength A1 - Bench press - 5-3-3-1-1* *1 sec pause at the chest 1st rep every set   A2 - Gorilla Rows - 3 x [...]

Strength 1 A - Power clean + hang squat clean - Build to a heavy double of the complex in 10 minutes B - EMOM [...]

REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. **No Gainz Club today. Jason is out of town** [...]

Strength 1 A1 - Deadlift -3 x 3 *Deadstop deadlifts. *Take about 4 sets to build up to a heavy 3 reps and repeat that [...]

Open Workout 24.3 All for time: 5 rounds of: 10 thrusters, weight 1 (95/65) 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 [...]

Workout 4 RFT 50 Air squats 400m run 30 Sit ups 20 Burpees *2 min rest between rounds *Score is total time after final round [...]

Strength A1 - Bench press -3 x 3* *1 sec pause at the chest 1st rep every set   A2 - Powell Raises -4 x [...]

Strength 1 A1 - Split snatch - Build to a heavy 3. Repeat that top weight 1-2 times. Strength 2 B1 - Romanian Deadlift -4 [...]