IM30

14–12-10-8-6-4-2
Burpees
10 jumping lunges

IM60

Strength: Underhand Barbell row

10 mins of warm up then
5 min EMOM of 5 barbell rows each minute

Workout:
21-18-15
Deadlift 225/155
T2B
Run 200m

IM Recovery

2 mins each:
Right Side Dragon
Right Side Samson
Right Side Pigeon
Left Side Dragon
Left Side Sampson
Left Side Pigeon

IM Build

A. 15 mins.
Build to a 1 rep max snatch or C&J
Followed by 4 singles @ 80%

B. 5×5 Clean Deadlift or Snatch Deadlift
@110%

C. 3 sets
7-10 Glute ham raises

IM60

Strength:

10 minute to warm up power clean

5 min EMOM

5 touch and go power cleans

Workout:

KAREN w/twist

150 wallballs*

*buy in or cash out 600 m run or 750 m row

IM60

Strength:

4 Sets of 10-15 Double KB or DB row*

*After each set do 20-40′ of hip circle

Workout:

20 Min AMRAP

Unbroken 3, 6, 9… +3

Power Cleans 75/55

Shoulder to Overhead 75/55

Knee Push Up

IM60

Conditioning:

1 min row/1min Rest x 12 rounds

Workout:

EMOM for as long as possible*

10 Russian Swings 70/53

2 SDHP 95/65

*after each successful minute add 2 reps to the sdhp

IM30

Choose the IM60 Conditioning or the IM60 Workout

IMRecovery

3 min Childs Pose

2 min Puppy dog

1 min twisted Puppy dog Right arm extended

1 min twisted Puppy Dog Left arm extended

2 min Seal Stretch

3 min Forward Fold

Skill: 15 minutes of Ring Muscle Up or Handstand Pushup Practice and strengthening.

Workout: Two 10 min AMRAPS

10 min AMRAP

15/12 Cal bike

5/4 Bar Muscle Up

REST 3 MINUTES

10 min AMRAP

Run 1200m

50 Overhead Squats 75/55

Max Pushups

Ladies as written. Men perform AMRAPs in reverse order.

IM30

4 rounds

1 min ski

1 min no push up burpees

1 min 40′ farmer carries

1 min jumping lunges