Warm Up: Ski 5 min+20 Squats+10 Inch worms+mobility as needed

A. Class

B. EMOM x 10 min

1 snatch

C. :45 sec work/1:15 rest x 30 min

Warm up: row 2000 m

mobilize as needed

A. Back Squat Build to a heavy 3.

Then do 3 more heavy sets of 2. Adjust weight as needed.

B. Class

C. 2 rounds

1000 m ski

1000 m row

rest 1 min

A. Class

B. 10 min emom

Even: 1 snatch 225/155 (add 1 rep each round if possible)

odd: 5 muscle ups

C. 40/30 strict pull-ups in as few sets as possible

warm up: 4 mile assault

A. 5 rounds

75 double unders

5 hang squat cleans 245/165

B. Class

Warm up:

20 up downs
row 1500 m
20 up downs

A. Class

B. 2 sets
5 rope climbs
150′ double kettlebell front rack walking lunge (53s/35s)
150′ handstand walk
150′ double kettlebell front rack walking lunge (53s/35s)
5 rope climbs
-Rest 5:00 between sets-

*use 50’ increments on distance pieces.