Open 24.1 For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 […]

WARM-UP 2-3 ROUNDS MOBILITY 4 Cat Cows 4 Yoga Push-Ups 8 Alt. Groiners 8 Kang Squats Into… AMRAP X 6 MINUTES 150m/100m Row 20 Single Unders 10 Alt. Forward or […]

WARM-UP 2 ROUNDS 100 Run 10 Pike Alt. Shoulder Taps 10 Good Mornings 5/5 Single Arm DB Strict Press Into… 2 ROUNDS 200m Run 5 Plank Walk Outs* 10 Alt. […]

WARM-UP 2 SETS 8/6 Cal Bike (RPE 6) 8 Box Step Overs (20) 8 Alt. Lunges 16 Alt. Deadbugs Into… 2 SETS 10/8 Cal Bike (RPE 8) 10 Box Jump […]

WARM-UP 1 ROUND 10 PVC Pass Throughs 10 Plank to Pike 10 Scap Pull-Ups Into… 1 ROUND 10 PVC Cuban Press 10 Push-Up to Pike 10 Kip Swings Into… 1-2 […]

WARM-UP AMRAP X 5 MINUTES 5/4 Cal Bike 10 Ring Rows 5 Scap Pull-Ups 10 Supermans 5 Push-Up to Pikes Into… AMRAP X 5 MINUTES 5/4 Cal Bike 5/5 Hand […]

WARM-UP 2 ROUNDS 50′ Side Shuffle (25′ Down/Back) 50′ Bear Crawl (25′ Down/Back) 12 Alt. Lunges 5 KB Jefferson Curls 5 Cat Cows Into… 2 ROUNDS 25 Forward Jog 25′ […]

WARM-UP AMRAP X 5 MINUTES 20 Single Unders 5 Hang Muscle Clean 5 Push-Ups 5 Ring Rows Into… 2 ROUNDS :30 Double Under Practice 5 Strict Press* 5 Scap Pull-Ups** […]

WARM-UP 2-3 ROUNDS 7 Barbell RDLs 7 Barbell Deadlifts 7 Barbell High Pulls 7 Hang Muscle Cleans STRENGTH ON A 10:00 RUNNING CLOCK… Build to a Moderate 3-Rep TNG Power […]