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...

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...

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...

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...

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...

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