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. [...]

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 [...]

Strength 1 Hang cleans 2 x 3 2 x 3 2 x 3 *Do 2 sets of 3 reps. Rest about 2 min between weight [...]

Skill Work Pistol Practice EMOM x 12 1 - Ankle Mobility 2 - Balance/Front scale.. or a pistol negative - controlled lowering after you're able [...]

Partner workout 24 min AMRAP 14/12 cal row 10 DB Hang clean and jerk (1-50/35) 8 Toes to bar *Each partner completes the movement before [...]

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

Strength Back squat Heavy 8 Workout 4 RFT 9 Pull ups 15 KB Swings (53/35) 21 Air squats

Workout 3 min AMRAP 3 Burpees 6 Box jumps (24/20) 9 Thrusters (75/55) *2 min rest after each set *Repeat a total of 5 rounds

Strength 1 Hang power snatch Heavy 3 Strength 2 Snatch grip deadlift Heavy 5 Super Set 5 rounds Heavy dball carry *down/back 2x, length of [...]