FUNDAMENTAL BLOCK Push & Carry Strict Press DB/BB 8 x 3 sets Single Arm SP 10 x 3 sets Push Press Technique 5 x 6 sets Farmers Carry 45 sec x 3 rounds Suitca...

Technique: Rope Climb Push Press 5x5 @80% of 1 RM For time: Barbell Complex w/ 50/25 kg 5 Power Clean 5 Front Squat 5 Romanian Deadlift *every round: 25 wall...

Technique: Deadlift - Mobility & Position 5 x 4 sets EMOM 12 min 10 S. Press 15 Barbell Row 15 Ring Dips AMRAP 12 min 5/5 KTB Snatch 7 T2B 9 Goblet Squat

Strength: Back Squat - 6x4 sets Goblet squat 6x3 sets For time: 21-15-9 Thrusters 30/15 kg 42-30-18 Push Ups 15-9-6 Pull Ups Side plank

Team of 3 - for time: 30 Rope climb 50 Dips 70 Hang Power Clean 90 T2B 110 Wall Ball 130 GHD B.E

Technique: Dip EMOM 16 min 8 bent over barbell row 10 RDL 12 lungees 14 B.O.B 4 rounds for time: 6/6 ktb snatch 9 push press 12 squat 16 ktb swing

Warm up: Tabata plank Tabata KTB swing 12 rounds (20 mins time cap) 20 squat 12 push ups 6 pull ups

Technique: Front Rack position Mobility & Positioning 10 Sprints (max effort) Team of 3 - 15 mins 35 sec work/25 rest Bike Abs Slam ball

Strength: Deadlift 5x5 80% 1RM Single Leg deadlift 8x3 sets EMOM 8 min: 15 Pull to rack position 10 front squat EMOM 12 min: 2 bear complex: power clean + fr...

30 min medium effort on bike or row (120-150 heart rate) Hollow position 20 sec x 6 Hang 20 sec x 6

Strength: 10-9-8-..-2-1 Strict Press 50% BW Bench Press w/ BW Back Squat 1.2 BW Core work: Side plank Row 12x3 Cross Body Carry 45 sec x 3

For time: 500m row 10 ktb snatch 50 DU 500m row 20 ktb snatch 100 DU 30 ktb snatch 150 DU 100 wall ball

Strength: Push Press 3x3 90% of max Push Jerk 2x4 sets 95% of max Split Jerk 2x5 sets 90% of max For time: Team of 2: 6000m row every 2000m do 20 pull ups each

Strength Halting Deadlift 5x4 sets 80% of max Trap Bar carry 30 sec carry x 4 sets EMOM 8 min 5 muscle snatch 5 hang power snatch EMOM 8 min 5 snatch pull 8 ...

Technique Rope Climb DT/Double DT 5/10 rounds for time 12 deadlift 70kg 9 hang power clean 6 push press

Technique Hand Stand Floor press w/ dumbbells 10 x 4 sets Close grip floor press 6 x 3 (go heavy!) Sprint intervals - 15 sec work bike/run/row - 5 sets each

Strength: Back Squat 5x3 sets 85% of max Pause squat 3x3 85% of max AMRAP 25 min 8 power clean 65% of max 8 front squat 65% of max 16 burpees 8 T2B 8 Ring Dips

Strength: Power Clean 3x5 sets Clean Pull 2x4 sets 6 min time cap: 30 pull ups 50 DU/120 SU 30 wall ball Rest 4 min 5 min time cap: 10 Deadlift w/ 90% of 1RM...

Team of 2 EMOM 16 min: 10 T2B 15 KTB swing 20/12 kg Rest 3 min 15 min work: First partner does 2 gym length lungees Second partner does 12 push press 30/15 k...

Murph 1.6 km run 100 pull ups 200 push ups 300 squats 1.6 km run