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Strict Press Build-up E3MOM 10 – 8 – 6 – 4 – 2 9min AMRAP: 5 Over the Bar Burpees6 Barbell Push-ups MRX Push-ups7 Front Squats (can thruster out)8 Shoulder to Overhead 95/65 RX+115/75 MRX 75/55lbs Core & Handstand Development 20 Hip Extensions1min Handstand Hold1min Hollow Hold1min Right Side Plank Hold1min Hollow Hold1min Left Side Plank […]

Different Deadlift Build Up E2MOM 10 Barbell Deadlifts 10 Right Arm Right Leg Kettlebell Deadlifts 10 Left Arm Left Leg Kettlebell Deadlifts 5 Barbell Deadlifts 5 Right Arm Right Leg Kettlebell Deadlifts 5 Left Arm Left Leg Kettlebell Deadlifts 2 Barbell Deadlifts “Deadway to Heaven” by DB For Time: (18min cap) 33 Deadlifts 135/95 RX+ 185/125

“The MLK Muscle-Up Mile ” by DB For Time: (35min cap) 805meter Row Then 10 – 8 – 6 – 4 – 2 – 1 Muscle-Ups (Ring) MRX Burpee Chest to Bar 20 – 18 – 16 – 14 – 12 – 10 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ **10 MUs & 20

Power Clean Build-up E3MOM 10 – 8 – 6 – 4 – 2 Start on a 4min Clock; Complete: 20 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/1040 Double-unders or Barbell Moguls20 Power Cleans 135/95 RX+155/105 MRX 95/65 (Rest remainder of time/change weights, Can’t start until 4min) If completed before 4min, add 4min; Complete:25 Toes to Bar or Wallball Sit-ups50

“The Big Bear Complex” 15min Achieve a 1RM Bear Complex 1 Power Clean to1 Front Squat to1 Push Press or Jerk1 Back Squat to1 Back Rack Push Press or Jerk Then20min to achieve a 5RM Bear Complex: 1 Power Clean to1 Front Squat to1 Push Press or Jerk1 Back Squat to1 Back Rack Push Press

“Francy” by DBFor Time: (20min cap) 400m ROW/Run or 1k Bike21 Thrusters 95/65 RX+ 115/75 MRX 75/55 21 Pull-Ups RX+ Chest to Bar400m RUN/Row or 1k Bike15 Overhead Squats15 Toes to Bar400m ROW/Run or 1k Bike9 Thrusters9 Overhead Squats9 Toes to Bar9 Pull-Ups *can link T2B and Pull-up in one motion and complete simultaneous Core Development 30 GHD Sit-ups or 30 Weighted Ab-mat Sit-ups

Push Press Build-up E3MOM 10 – 8 – 6 – 4 – 2 For Time: (16min cap) 20 Shoulder to Overhead or Handstand Push-Ups 1 Rope Climb or 10 Pull-up MRX 10’ / Ring Row 15 Shoulder to Overhead or Handstand Push-Ups2 Rope Climbs or 20 Pull-ups MRX 2/10’ or 1/15’ / Ring Rows 10 Shoulder to Overhead or Handstand Push-Ups 3 Rope Climbs or 30 Pull-ups MRX 3/10’ or 2/15’ /

“Kettlebell Tabata Time” by DBFor Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 88/70/55/45/35/25/20/15lb Rest 2 minutes/rotate Tabata Goblet Lunges (alt legs) Rest 2 minutes/rotate Tabata Single Arm Kettlebell Shoulder to Overhead (switch arms each 20 sec) Rest 2 minutes/rotate Tabata Strict Pull-Ups MRX Ring Rows Rest 2 minutes/rotate Tabata Goblet Step-Ups 24/20″ MRX 20/18″

“Cardio Kerfuffle” by DB 5 Rounds For Time: (20min cap) 50 Double Unders5 Burpees10 Right Arm Dumbbell Snatch 50/35lbs MRX 35/20lbs 5 Burpees10 Left Arm Dumbbell Snatch Core & Skill Development 15 KB/DB Turkish Get-ups Right Arm 25 KB/DB Right Arm Front Rack Lunges 15 KB/DB Turkish Get-ups Left Arm 25 KB/DB Left Arm Front Rack

“Double Up Elizabeth” by DB For Time: (21min cap) 63 Double Unders21 Cleans 135/95 RX+155/105 MRX 95/65 21 Ring Dips MRX Bar Dips45 Double Unders15 Cleans *155/105 RX+185/125 MRX 115/75* 15 Ring Dips MRX Bar Dips30 Double Unders9 Cleans *185/125 RX+205/135 MRX 135/95* 9 Ring Dips MRX Bar Dips *power or squat clean as needed to