Strength EMOM x 12 1 - 3 Windmills/arm 2 - 1-DB high pull- 8 reps/arm 3 - Plank hold (45 sec) Workout 4 RFT 2 DB Turkish Get ups/side 20 DB Snatch/total (alternating) Rx- 50/35 [...]

Strength Front squats 3 x 5, 3 sec descent Workout 3 rounds 20 sec max calorie bike 20 sec max push ups Rest as needed between sets *Three scores - total of cals + push [...]

Workout 20 min AMRAP 5 Hang squat snatch (95/65) 7 Toes to bar 9 Box jumps (24/20) **Hang squat snatch reps are low enough that they should be strung together unbroken. Weight on these should [...]

Strength 1 Hang high pull + hang squat clean Heavy 2 Strength 2 Clean grip deadlift 5-5-5-5 (every 4 min) Super set Max strict toes to bar (or straight leg raises) **Following up Monday's hang [...]

Strength Box step ups 3 x 6/leg Workout 12 min AMRAP 5 Curtis Ps (115/75) 200m run **We last did the step ups nearly a month ago in sets of 8/leg. Maybe you can go [...]

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