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15 reverse burpees/candlestick rolls using tight hollow position A) 3 sets – Max reps strict pullups (rest at least 1 min. b/n sets) B) Every...

Complete in Order: Strength: A) Bench Press: 6 sets of 3 @90% of 3rm from last week *5 hollow scapula pullups b/n each set 3...

Rest Day

Rest day  OR A) WU with 200yds easy. B)  Every 2:00 for 10 rounds: Swim 50yds, 3 pool side push ups, 5 water air squats....

4 sets -3 ring CTB pullups -4 inch worms to hollow high plank and back A) 8 min alt. EMOM E- 1 perfect, steady, slow...

Complete in Order Strength: A) Jerk w/3 sec pause in dip + Jerk: In 6 sets work to challenging 1+1 -then -10% and complete 1...

Complete In The Following Order: A) FS: Work up to 80% and complete 5 sets of 5 with no time domain, rest as needed B)...

Complete in The Following Order: A) Tall Snatch: 40-50/3*5 sets B) Blocks @ Above Knee: Snatch Pull + Snatch: 60/3, 70/3, 75/2, 80/2, 74/3, 78/2,...

Accumulate 3 min. in box shoulder stretch A) 5 attempts 30 ft HS walk – Every 10 ft stop and hold HS for 2 sec.(including...

Complete in Order Strength: A) Blocks @ above knee: Clean Pull + Clean: 60/2, 70/2, 75/2, 80/1, 75/2, 80/2, 85/1, 80/2, 85/2, 90/1 -Every 2...