High/Low 4 Rounds: 200m Run 10 Deadlifts 225/135 Rest 60 4 Rounds: 30 Double-Unders/50 Singles 5 1-Arm DB Push-Press 25% 30 DUs 5 1-Arm DB Squat (DB rests on shoulder)

High/Low Strength: 4 Rounds Max reps Pull-Ups 10 DB Bent Over Rows 25-35% 10 DB Hammer Curls Max reps Chin-Ups Rest 60-90 HIT 12 Rounds, 15 seconds per round 3 Burpees 3 Toes to Bar 4 KB Swings 70/35 4 V-Ups 4 Push-Ups Do 12 rounds of each exercise before […]

High/Low EMOM 30 14/9 cal row 10 burpee box jumps 24”/18” 14/9 cal row Max DB snatch 25% Rest *coaching note: should not exceed 45 sec of work on any round except DB snatch

High/Low Strength: 4 Rounds: Squat Clean+2 Front Squats+3 Thrusters 80-85% BW 3×8 KB Front Loaded Lunges 70/35 HIT: 4 Rounds: 10 DB Clean & Press 20% 10 Pull-Ups/5 Muscle-Ups 50 Double-Unders/75 Singles 200m Run Rest 60

High/Low Partner Workout 3 Rounds: 20 Wall Balls 20/14 10 Toes to Bar/15 V-Ups 3 Rounds: 20 KB Swings 70/35 10 Russian Twists 25/15 3 Rounds: 20 DB Curl + Press 10 Box Jumps 30”/24”

High/Low 24 min AMRAP Partner workout 3 Rounds of each: 8 Thrusters 95/65 200m Run 8 DB snatches 30% (total, alternate hands) 8 sit to stands 15 V-Ups Do all 3 rounds of each exercise, then move onto the next. If you finish, start over. Good luck.

High/Low EMOM: DB 1 Snatch 30% (1-arm) 6 Rounds: 12 KB Swings 70/35 12 Sandbag Clean and Thruster 12 DB Squat 30% (use DB from snatch) 12 Toes to Bar Rest 60 (don’t need to EMOM snatch during rest)

High/Low Strength: Find your 2RM Power Clean Dropset 3×5 Power Clean 80% of 2RM Dropset 3×10 Front Squat 60% of 2RM HIT: 10min EMOM 3 Pull-Ups 5 Box Jumps 30″/24″ 7 Russian Twists 25/15 9 Slam Balls 50/30 Rest 3 minutes 800m Run Rest 30 30 Burpees (every 10 rest […]

High/Low Strength: Find your 2RM Power Clean Dropset 3×5 Power Clean 80% of 2RM Dropset 3×10 Front Squat 60% of 2RM HIT: 10min EMOM 3 Pull-Ups 5 Box Jumps 30″/24″ 7 Russian Twists 25/15 9 Slam Balls 50/30 Rest 3 minutes 800m Run Rest 30 30 Burpees (every 10 rest […]

High/Low 3 Rounds 30 Wall Balls 20/14 20 DB Box Step Ups 15% 10 Power Cleans 135/85 Rest 3 min 3 rounds: 200m run 25 deadlifts 135/85