3 Rounds
10 Pause Squats
5 Single Leg Pause Hip Bridges/side
10 Alt Dead Bugs
3-2-1Band X Walk
1 Minute Squat hold
1 Minute Single Leg Flexion/side
1 Minute Squat hold
Pause Back Squat (25 Minutes)
Prep:1×10 w/bar, 3×5 working up
Work: 4×5 at same weight
3 Rounds
5 Dolphin Push Ups
10 Pause Squats
5 Push ups
20 Mountain Climbers
Prep (9 Minutes)
2x:30 Handstand hold+50 Single Skips
2×2-3 Strict HSPU+5 DB Hang Power Cleans+50 Single Skips
2×2-3 Kipping HSPU+5 DB Shoulder to OH+25 Double Unders
(10 Min …
Bike Row 5 Minutes at a gradually increasing pace
then 3 Rounds
15 Band Good Mornings
5 Hanging Scap Retractions
15 Squats (Pause/regular/jump)
5 Rolling Split Straddles
Prep (6 Minutes)
2×12 Cals+ 6 Kip Swings+6 Step Ups+6 Russian KB Swings
1×12 Cals+6 Knees to Chest+6 Box Jump Overs…
3 Rounds
6 PVC Dislocates
6 PVC OHS
6 Spider Lunge w/ reach up
6 Squat to Bootstrappers
Hang Power Snatch (25 minutes)
Prep:
1×3 High Hang Hi Pull+3 High Hang Power Snatch+6 OHS
1×3 Hang Hi Pull+3 Hang Power Snatch+6 OHS
1×3 Hang Power Snatch+ 3 …
3 rounds
15 Band Good Mornings
6 Rolling Split Straddles
12 Pause Squats
6 Plank to Squat
Prep (6 Minutes)
1×10 RDL w/ Bar+3 Burpees+6 Front Squats (Single DB)
2×5 Deadlifts (working up)+3 Bar Facing Burpees+3 DB Front Squats (Double DBs)
For Time (21 Min Cap)…
3 Rounds
6 Hanging Scap Retractions
12 Band Good Mornings
6 Pause Squats
12 Alt Bird Dogs
Every 1:30 for 3 minutes (2 Rounds)
10 Hollow Rocks+3-5 Kip Swings (bar or rings)+8 Alt DB Snatch (light)
Every 1:30 for 3 minutes (2 Rounds)
3 Kip to …
3 Rounds
8 Spider Lunge w/ reach up
8 Squat to Bootstrappers
8 Jump Squats
8 Alt Dead Bugs
Prep: 2 rounds of :30 on, :30 off (easy, moderate)
Two blocks of:
4 Rounds
:30 Sprint/:30 Rest
1:30 Minute Rest
Rest an additional two minutes (thoroughly …
3 Rounds
6 Alt T Push Ups
6 Rev Hand Spider Lunges
6 Squat to Bootstrappers
6 Jump Squats
Jerk Complex
Prep (10 Minutes)
2×5 Drop to Split Stance from Extension*
1×5 Strict Press w/bar
2×2 Push Press+1 Power Jerk+1 Split jerk
Work:
Every 2 Minutes for …