Front Squat 1x1 15 minutes to find a heavy front squat for the day. Not a 1RM! Use 60% of today's weight for the following workout... Front Pause Squat 3x3 5 second pause at bottom of squat. Metcon 400m run 15 G2OH (135/95) 30 push-ups 400m run 10 G2OH 20 push-ups 400m run 5 G2OH [...]

HSPU Skill Work Hand Stand Push-Up Skill Work Five Sets of: Handstand Push-Up Negatives (3-5 sec descend) x 5 reps Rest 90 seconds between sets * Make sure midline/core is tight and you are in a stable position. * Hands are about 6-12 inches away from the wall. * Lower yourself at a tempo (approx [...]

Split Jerk 1x1 15 minutes to find a heavy. Metcon 3 minutes M.E. cal row or bike Rest 1 minute 3 minute M.E. weighted step-up (DB/KB farmers carry hold) Rest 1 minute 3 minute M.E. thruster (115/75) Rest 1 minute 2 minutes M.E. cal row/bike Rest 1 minute 2 minutes M.E. burpee BJO (20) Rest [...]

Metcon 4 rounds 40 second chin over bar hold 20 second rest 40 second M.E. pistols (or pistols skill practice 20 second rest 40 second gymnastic skill of choice (practice a skill or work on the hollow/ arch position) 20 second rest Metcon 5RFT 10 pull-ups 20 alternating DB snatches (50/35) 40 double unders

Every 5 minutes for 30 minutes (6 sets) for times: 500m row 8 C2B pull-ups 12 toes -to-bar 16 push-ups Record total working time. Snatch 1x1 15 minutes to find a heavy.

EMOMx21 Minute 1: 20 KB swings (53/35) Minute 2: 12/10 calorie row Minute 3: 8 pistol squats + 8 v-ups Front Rack Hold 3x45 3x45 second front rack holds Weight at 100-110% of your front squat 1RM.

Warm-up 2 rounds Minute 1: Reverse Snow Angels (slow & controlled) minute 2: Side-Plank Hold (Left Side) Minute 3: Band Pull-Aparts Minute 4: Side-Plank Hold (Right Side) https://homegym-exercises.com/reverse_snow_angel.html Single-arm DB press 4x10 Moderate weight. 10 per side. Superset with strict pull-ups. 4xM.E. Strict Pull-ups 4xM.E. Strict Pull-ups. Record largest set. Metcon AMRAPx10 10 push press [...]

Overhead Squat 1RM 15 minutes to find 1RM overhead squat. Snatch RDL 6-6-6-5-5 Snatch RDL for load: #1: 6 reps @ 50% of 1RM snatch #2: 6 reps @ 60% #3: 6 reps @ 60% #4: 5 reps @ 70% #5: 5 reps @ 70% EMOMx15 Minute 1: 5 ring muscle-ups Minute 2: 60 double [...]

Power Clean E90x8 Every 90 seconds for 8 rounds, complete 3 single power cleans. Increase in weight every to rounds. Metcon 1000m row 50 KB swings Rest 4 minutes 500m row 50 alternating KB/DB snatches Rest 4 minutes 30 unbroken thrusters (95/65) *100m run for every break *Record weight used in comments

Split Stance Romanian Deadlift 3x16 3x16 (8 per leg). Working to a moderately heavy load with good form. Romanian Deadlift for load: Bicep Curls 3x8 3x8 (per side) - quality reps, same weight for each set. Row 500m For time: Row 500m AS FAST AS POSSIBLE! Directly into.. Metcon 100 double unders 30 shoulder to [...]