Warm up: 200m Run 2rds 50FT High knees 50FT Butt kicks 50FT Toy soldiers 50FT Carioca 50FT Bear crawl 50FT Duck walks Into. 2sets 30 Sec...

2nd Floor Run 10. Passthrus 10/side Dislocate 20 sec per side PVC Front rack stretches 30 Sec Deadhang 5/side Perfect Stretch 2 rounds...

5 Strict Press @ 6/10 RPE 4 Strict Press @ 7/10 RPE 3 Strict Press @ 8/10 RPE 2 Strict Press @ 9/10 RPE 1 Strict Press @ 10/10 RPE 5 Push...

Slow Snatch Deadlift + Pause Hang Power Snatch + OHS 1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead...

2nd Floor Run 10. Passthrus 10/side Dislocate 20 sec per side PVC Front rack stretches 5/side Perfect Stretch 20 Tuck Jumps Barbell Warm...

Successory 3 Sets 15 Reverse Grip Shoulder Press 15 Supinated Grip Barbell Row 30 Calf Raises Every minute on the minute for 5 minutes:...

2nd Floor Run 50FT Duck walks 20 Alternating Warrior Squats 10. Pvc kang squats 10. Squat pass thrus 5/side Perfect Stretch 30 Sec Wall...

Warm up; 2nd Floor Run 2rds 10. Pushups 10. Airsquats 10.V-ups 10. Sprawls 40 Sec hang deadhang -WRIST PREP- THE SEVEN Seven rounds of:...

For time: 45min cap Carry (100/70) 1 Mile * Our Recommendation = Sandbag (100/70), carrying the sandbag however you’d like. You may also...

Warm up: 200m Run 2rds 50FT High knees 50FT Butt kicks 50FT Toy soldiers 50FT Bear crawl 50FT Duck walks Into. 2sets 30 Sec Wall sit hold...

Warm up; 2nd Floor Run 8 Squat Pass Thrus 8/side Dislocates 8 IYTS 10. Cat Cows 5 Inchworms Push ups WRIST PREP THEN BURGENER WARM UP...

20 Back Squat @ 5/10 RPE -rest as needed- 10 Minutes (every minute on the minute) Min 1: 1 Back Squat @ 5.5/10 RPE Min 2: 1 Back Squat @...

Warm up: 200m Run 2rds 50FT High knees 50FT Butt kicks 50FT Toy soldiers 50FT Bear crawl 50FT Duck walks Into. 2sets 30 Sec Wall sit hold...

Warm up; 2nd Floor Run 10. Seal to downdog 10. Pvc Goodmornings 10. Cat cows 5/side Perfect Stretch 20 Alternating V-ups Strength Every...

4 Sets 14 Dumbbell Bulgarian Split Squat (HEAVY) (7 each leg) 14 Barbell Back Rack Side Bend :30-:45 Handstand Hold (Wall Facing if...

Warm up; 3rd floor run 10. Plate ground to overhead 10. Plate Squats 10. Plate hops 10. Calf Raises 5/side Perfect Stretches “Burgener...

1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 6.5/10 RPE 1 Clean Deadlift + 1 Hang Pause Power Clean...

EMOM (SNATCH WORK NEW CYCLE) 5 Minutes (Every minute on the minute) 3 High Hang Power Snatch @ 55-60% 1RM Power Snatch 5 Minutes (Every...

Warm up; 2nd Floor Run 50FT High Knees 50FT Butt Kicks 50FT Toy Soliders 50 FT Duck walks 5/side Perfect stretches 1 min plank hold 30...

Warm up: 200m Run 2rds 50FT High knees 50FT Butt kicks 50FT Toy soldiers 50FT Bear crawl 50FT Duck walks Into. 2sets 30 Sec Wall sit hold...