Warm-Up 3 Rounds 250m Row 10 Hollow Rocks 10 Arch Rocks 10 Ring Rows 10 Shoulder Taps Skill DB RDL 3x12 3 Sets Plank Db Pull Thru 18 Hanging Knee Raises x 12 Banded Straight Arm Pulldowns x 12 each arm Workout 16-Minute AMRAP 6 Pull-Ups 8 Burpees 10 Box Jump Overs 12 AbMat Sit-Ups 14/12 Cal Row

Warm-Up 3 Rounds 1 min jump rope 10 Empty Bar Push Press 10 Jump Shrugs 10 Band Pull-Aparts Skill Push Jerk 6 x 3 Build throughout. Emphasis: Fast feet. Fast lockout. Accessory 3 Sets Strict Press x 8 Bent Over Row x 10 Farmer Carry x 50 feet Workout 20 Minute EMOM 14/12 Cal Bike 12 Toes-to-Bar 8/6 Thrusters Rest

Warm-Up 3 Rounds 200m Jog 10 Reverse Lunges 10 Glute Bridges 10 Bird Dogs 10 Air Squats Skill Front Rack Step-Up 5 x 8/leg Accessory 3 Sets Single Leg RDL x 10 Side Plank x :20/side Banded Monster Walk x 20 Workout "Ladder of Pain" 2-4-6-8-10... Devil Press Pull-Ups (or Ring Rows)