Strength Push/Pull/Squat 40/20 x 12 1 - Windmill 2 - Ring rows 3 - Bulgarian split squats Workout 12 min AMRAP 2 Turkish Get-ups (50/35 DB) 10 Sit ups 5 Chest to bar pull ups [...]

Strength 1 Split snatch Heavy 2 Strength 2 Behind the neck push press^ 3 x 3 ^use a snatch grip Super set 1-DB bent over row 3 x 10/arm **This workout should look pretty familiar. [...]

Workout "Elizabeth" 21-15-9 Power clean (135/95) Ring dips - strict or kipping *12 min time cap* Skill Work "Goat Work" EMOM x 12-14 Odd min - Gymnastics/unweighted movement Even min - Weighted movement **One thing [...]

Strength Deadlift^ 1 set of 5 reps 2 sets of 3 reps 3 sets of 2 reps *Deadstop deadlifts ^Every 2.5 minutes Workout 3 rounds 30 sec - max calorie bike *rest as needed between [...]

Strength Weighted step ups 3 x 6/leg Workout 12 min AMRAP 14 KB swings (53/35) 7 Goblet squat + lunge each leg **Step ups are slow and deliberate. Build up to a weight that you [...]

Workout 10 RFT 200m run 10 DB Burpee deadlift (50/35) 5 Toes to bar **I thought 5 rounds was intimidating (*looking at you, Friday's workout*), but how does TEN ROUNDS make you feel?? But look [...]