Warmup & Mobility: 15 minutes Pilates-Yoga 45 minutes in person or zoom class

Warm-Up: 5 min Cardio, 3 rnds 10 rep: Back ext, KBS, Scap PU 5 min of mobility, wrist mobility, 1/2 Annie: 30-20-10 Strength: Back Squat MTR: 5-5-5-5-5 MetCon: Three rounds for time of: Knees to elbows, 21 reps 1 1/2 pood Kettlebell swing, 21 reps Push-ups, 21 reps Rope climb, 3 trips (Scale w/ 7x Pull-Ups if no rope) 20 …

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Warm-Up Three rounds at increasing pace: 200 m Row 5 Snatch Grip Deadlifts 5 Knee Raises 10 Kettlebell swing 10 Scapular Push-ups 5 each DB Power Clean 10 Back extension 1 Inchworm complex (last rep follow w/90 sec wrist mobility) Strength: In 12min: Snatch Grip Deadlift: MTR: 10-8-6-4-2 MetCon: Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 …

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In 15min:Deadlift to Zercher Squat -MTR- 1-1-1-1-1-1-1 In 20 min Keystone Deadlift: MTR- 10-8-6-4-2-1-1-1-1-1 12min AMRAP:1 Muscle Up5 Dumbbell Bench Press5 T2B5 (2ea) OH Lunges 45/35 In 15min:21-15-9Unbroken Dubble UnderGHD Sit-ups or Floor sit-ups In 12min Rowing4min Cool Down4 x 1min All Out + 15sec Active Recovery4min Cool Down

In 20min:Deadlift to Zercher Squat -MTR- 1-1-1-1-1-1-1 In 10min:21-15-9Unbroken Dubble UnderDips In 5min:3x30secSupine & Prone PlankOblique Plank (15ea) In 12min Rowing4min Cool Down4 x 1min All Out + 15sec Active Recovery4min Cool Down

In 10min: Snatch -TAG- -RB- ME @115/75 Ladder: M- 5/75 3/95 2/115 1xME W- 5/55 3/65 2/75 1xME 3min Transition In 12min: 1 Muscle Up 2 Dips 3 T2B 4 (2ea) OH Lunges 45/35   Auxiliary Work for Competitors In 10min: Snatch Push Press + OHS -MTR- 5×3+3/ In 15min: Block “Fast” Snatch High Pull: -MTR- 5-5-4-4-3-3-2-2 In 5min: 3x30sec …

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