your results...

A. Warm-up (15 min): 5 2KB Dead-lifts, 5 2KB Cleans, 5/s 2KB Step-back lunges, 5/s Wallbug (Use light weight for KB complex) B. Dead-lift 2×5 at moderately challenging weight, nothing close to a max C. EMOM x10: 5 Heavy KB Swings + 3 high seated box jumps D. EMOM x10:

6 sets: Chinese 3 position clean + Pause push jerk, Pause split jerk – Light weight, technique, speed, timing EMOM x8 (Building): Power clean + Pause split jerk Rest 3 min EMOM x5 (across): Squat clean + Split jerk 21-15-9 reps for time of: Hang power cleans, Shoulder to overhead

A. Warm-up (15 min): 2 Wall climbs, Single arm KB Overhead carry 100′, Bear craw 30′ FWD/BKWD, Crab walk 30′ FWD/BKWD B. Bench press Work to a heavy 5 for the day C. EMOM x10: 1. 6-8 2KB Push press 2. 30s 2KB Front rack hold Into… EMOM x10: 1.

Warm-up (20 min easy): Run 400m, Bear crawl 50′ FWD/50′ BKWD, 50 Single-unders, 400m row, Crab walk 50′ FWD/50′ BKWD, 50 Single-unders 2 rounds, 90s on, 90s off: 1. 60s Row, 30s KB Swings 2. 60s Ski, 30s Burpees 3. 60s Shuttle run, 30s Wall-balls 4. 60s Assault bike, 30s

A. Warm-up (15 min): 5/s Knee to chest vs. wall, 10 KB Heartbeat squats, 10 KB Side lunges, 5/s Wallbug B.Back squat Work a to heavy 5 for the day C. EMOM x10: 1. 10 Steps 2KB Front rack walking lunge 2. Submax strict pullpups Into… EMOM x10: 1. 5/5

Warm-up (20 min Easy): 400m Run, 2 TGU/arm, 60s FLR, 400m Row @D1, 5 Deep squat and reach, 30s/side side plank 2 Rounds, 90s on, 90s off: 1. 60s Bike, 30s Burpees 2. 60s Row, 30s Thrusters 3. 60s Shuttle runs, 30s SD Box jumps

A1. 2KB Turkish sit-up + Press 3×6, no rest A2. Strict pull-ups 3xSubmax, Rest as needed B1. Push press 3-3 (Easy) 3-3-3-1-1-1 (Tough), No rest B2. 1-arm DB row x6/s C. 4x DB Complex: 8 Bent over rows, 8 Hang power cleans, 8 Push press