Strength 1 1 Hang power snatch + 2 overhead squats 2 x 2 2 x 2 2 x 2 *Do 2 sets of 2 reps. Rest about 2 min between weight changes. You'll have 3 [...]

Skill Work Handstand push ups EMOM x 12 1. Hollow Hold or (hollow hold progressions) 2. Inversion hold - against the wall, feet on a box (add in shoulder taps), or free standing holds/progressions. 3. [...]

REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax.. especially if this was your birthday weekend 😀 See you tomorrow!

Strength Deadlift Heavy 5 Super set Kettlebell Windmill 3 x 3/side *Intended to be light. Just get a good stretch in the shoulders and hips. Keep stance somewhat narrow, back leg straight, push the hips [...]

Strength Back squat 3 x 8 Workout 4 RFT 12/9 cal bike 12 Wall balls (20/14) 9 Pull ups

Workout 4 rounds for max reps 1 min of sit ups 1 min of bent over row (75/55) 1 min of push press (75/55) 1 min of sumo deadlift high pull (75/55) 1 min of [...]