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A. 4 Rounds:  3 Front Squats + 6 Back Squats (85% of Front Squat Across All Sets)  *5% Heavier this week. B. AMRAP 9:  3-6-9-12 …

A. 10 Min:  Scaled: 4x 3-5 Pike Push Ups (Focus on tripod position)  Rx: EMOM 7: 3-5 Kipping Deficit HSPU Comp: EMOM 7, complete 3 …

A. Build to Heavy Complex of:  1 Squat Clean + 1 Front Squat + 1 Split Jerk B. 3×5 Clean Pull @100-105% of Max Clean …

Gym Workout Make Up Day for Any Missed Workouts During The Week

A. 15 Min Find 3RM Touch & Go Power Clean B. Every 3:00 for 5 Rounds:  7 HSPU 5 Power Cleans 200 Meter Run Scaled: …

A. 3 Rounds:  8 BB Floor Press 21X1 10 DB Bicep Curls 8 Staggered Stance KB Goodmornings (Each Leg)  B. AMRAP 14:  5 Strict Pull …

A. 4 Rounds:  3 Front Squats + 6 Back Squats (80% of Front Squat Across All Sets)  *5% Heavier this week. B. 5 Rounds 400 …

A. EMOM 8:  Scaled: 3 Banded Transitions/ 3 Ring Swing + Row (Alternate Each Minute)  Rx: 1-3 Kipping Ring MU + 2-4 Ring Dips Comp: …

A. 3×2 Squat Snatch @ 80-85% 4×1 Squat Snatch @ 85-90% B. 3 Rounds:  40 Wall Balls 15 Power Snatch Rest 2:30 Scaled: 14/10lbs, 95/65lbs …

Gym Workout Make Up Day for Any Missed Workouts During The Week