METCON: 5 sets: Row 1000m -rest 2 minutes b/t sets- -then- 5 sets: 30 Wall Balls (20/14) (10'/9') -rest 1 minute b/t sets- Time Cap Each...

Push Press + Pause Push Jerk 3 Sets 2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk 2 Sets 1 Push Press + 1 Pause Push Jerk...

Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 10 Passthrus 10 Dislocates per side 90/90 Hipswitch 10 Cat cows 10 Scapula...

Warm-up: (10 min) 20/ 90/90 Hipswitch 10 Pass thrus 5/side dislocates 10 kang squats 10 Sotts press 5/side WGS 10 IYTS 30 Pull aparts...

METCON: 3 Rounds 3 Bar Muscle Ups 6 Burpee Box Get Overs (48/40) -rest 2 minutes- 2 Rounds 6 Bar Muscle Ups 12 Burpee Box Jump Overs...