DB Bench 5×5 (alternate reps.) ——————————– Deadlift 5×5 ———————— 12min AMRAP Ladder 1 Deadlift […]

BB Row 5×5 ___________ Man Makers 4×5 60sec Rest B/T Sets ________________ 5-10-15-20-15-10-5 T2B […]

Push Press 5×5 8 Rounds 3 Thruster (135/103) 5 Dips (20#/BW) 1-2-3-2-1 (sub Chins […]

10min rope climb practice Super set: Front Squats 5×5 Dips 4xME To 10 (Ring […]

SP sets of 10 Start with empty bar guys add 10lbs per set girls […]

Big Sprint/Run I-Sprint (I-Recovery Jog) 300m Sprint (I-Rec. Jog) 400m Sprint (Big Loop+Small Loop) […]

OTM for 12min 15 KBS (32/24) 1st min. 12 WBS (20/14) 2nd min. 10 […]

BB Bench 6×5 Dips 4×10 (strict) SLDL 4×10 Wt’d Step Ups 4×8 per side […]

Hang Snatch High Pull 5×3 —————————– OHS 4×10 ——————- 5 Rounds 2 MU (sub […]