Warm up: 2 min machine: 10. Plate ground to overhead 30 sec plate overhead hold 10. Airsquats 10. Tuck Jumps 5/side Alternating perfect...

3 Push Press + 2 Push Jerk + 1 Behind the Neck Split Jerk @ 6/10 RPE 3 Push Press + 2 Push Jerk + 1 Behind the Neck Split Jerk @ 7/10 RPE...

Warm up: 12. Cal bike Then… Double Tabata Tabata #1: Pushup shoulder taps V-ups Tabata #2 Kettlebell high pull Hollow rocks Strength:...

1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 60-63% 1 RM Power Snatch 1 Snatch Lift off to...

Warm up: 2nd floor Run 20 90/90 Switches 10. Plate Squat Reach 16. Alternating Warrior Squat Reaches 5/side Perfect Stretch 10. I-Y-T 10....

3 Sets 100ft (50/50ft) Kettlebell Over Under Carry 14 Goblet Hold Cossack Squat (7 each leg) 30 Calf Raises Tall Clean: 3 Tall Clean @...

AMRAP 20 Minutes 40/32 Calorie Row 400m Run 40/32 Calorie Row 120FT Sled Push (280/235) Scaled: AMRAP 20 Minutes 32/24 Calorie Row 300m...

Warm up: 2nd floor Run 10. Plate Squat Reach 10. Alternating Samson Lunges 5/side Perfect Stretch 10. I-Y-T 10. Scap pushups + 10 pushups...

Bench Press In as few of sets as possible, accumulate 30 Bench Press @ 70% 1RM Bench Press. Back Squat In as few of sets as possible,...

Warm up: 200m Run 2rds 50FT High knees 50FT Butt kicks 50FT Toy soldiers 50FT Carioca 50FT Bear crawl 50FT Duck walks 50FT Crab Walks...

Warm up: 2nd floor Run 10. Plate Squat Reach 16. Alternating Warrior Squat Reaches 5/side Perfect Stretch 10. I-Y-T 10. Slow Jeffersons...

Successory 3 sets 10 Dumbbell Front Foot Elevated Lunge (really let the front knee move forward) (5 each side) 24 Kettlebell Side Bends...

Strength: 1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 60-65% 1...

2nd Floor Run 10. Passthrus 10/side Dislocates1 5/side Alternating Scorpions Stretch 10. IYTS 5 Inchworms to pushups 5/side Perfect...

2nd Floor Run 10. Passthrus 10/side Dislocates 5/side Front rack stretch to squat 5/side Curtsy Lunge 10. Reverse lunge + Squat 20 Calf...

High Hang Snatch + Snatch Balance 4 Sets x 3 High Hang Muscle Snatch + 3 Position Snatch Balance @ 5.5/10 RPE *3 Positions are quarter...

10 Back Rack Box Squat @ 6/10 RPE -Then- Every minute on the minute for 10 minutes: Min 1: 1 Back Rack Box Squat @ 5.5/10 RPE Min 2: 1...

Warm up: 2nd floor Run 10. Plate Squat Reach 16. Alternating Warrior Squat Reaches 5/side Perfect Stretch 10. I-Y-T 20 Banded Pull Aparts...

Warm up: 2nd floor Run 10. Plate Squat Reach 16. Alternating Warrior Squat Reaches 5/side Perfect Stretch 10. I-Y-T 20 Banded Pull Aparts...

Successory 3 Sets 1:00 Single Arm Plank Hold (:30 each side) :40 Paloff Press Hold (:20 each side) :30 Double Kettlebell Overhead Hold...