Happy Birthday Jen Thompson!

Strength/Skill Work (2x) 10 V-Shrug (5#/2.5#) 20 Band Pull-aparts 5-10 Strict Pull-up (they should be smooth and fluid) 10 Push-up (elbows tucked, initiate with the shoulder, 2 count down, only chest and hands on the floor, explode up – see Carl’s video below) 15 Hollow Rock

CONDITIONING 750 m row 3-6-9-12 Power Clean (155#/115#) Bar Facing Burpee

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A. Strength Strict Press 4 sets of 5 reps B. Conditioning 3 rounds for time of: 20 Cal Row 15 T2B 10 Push Press (115/75) 12 MINUTE CAP If you want to level-up challenge yourself to complete all T2B un


A. Strength 20 minutes to build to 3RM Front Squat B. Conditioning 9 minute AMRAP 3,6,9,12,15.... Burpees Wall Balls (20/14)


A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s