Group warm up

back squats 5x max reps at 55% of 1RM

every 4 minutes for 16 min complete the following

200m run, 30 goblet squats 55/35, 30 sit ups (when complete your work, wait til the 4, 8, and 12 min marks to start again)

Group warm up

Deadlift – 10,8,6,4,2,4,6,8,10

3 rft – 21 hang power clean 95/65, 15 pull ups, 9 bar facing burpees

Group warm up

2mom x 14 – 3 squat snatch you choose lbs

2mom x 10 – 3 ohs from rack your choose lbs

Amrap x 14 – 60 dubs, 30kbs 55/35, 15 ttb

Group warm up – smiles and high fives (or the mike Luik arm swing chest opener that he does for every workout no matter what body part)

4×20 alt hammer curls

4 x max ring rows single ring feet elevated

4×10/arm concentration curls

4×20 band pull downs

4 x 10/arm kickbacks

4×20 oh extensions

Amrap x 10 – 20 close grip push ups, 20 chin ups

group warm up

4 rounds max reps bodyweight bench press immediately into max reps pull ups

Amrap x 15 – 50 push ups, 50 bent over rows 95/65 25 sit ups, 50 push press 95/65, 25 sit ups

Group warm up

For time:

400 m run, 15 squat snatch 115/85, 400m run, 10 squat snatch 135/95, 400m run, 5 squat snatch 155/105 (16 min tc)

OHS 5×3 increasing from 70%

Amrap x 12 – 40 wb, 20 ttb, 10/arm dB sn 50/35

Group warm up

Emom x 16

1 – 14/12 cal row

2 – 15 pull-ups

3 – 100’ walking lunge

4 – 15 kbs

4×12 deadlift

Amrap x 14 – 200m run, 15 hang power cleans, 12 s2oh 115/85

Group warm up

Emom x 10 – 2 squat cleans

2mom x 16 – 3 front squats (from rack)

Amrap x 12 – 16 wall balls, 40 dubs, 8 burpee box jump overs

group warm up

100 chin ups – every break = 12 barbell curls

4 rounds max reps skull crushers with kb

sally floor press – you choose lbs

Amrap x 10 – 10 kb hammer curls, 10 kb oh extnsns, 2 wall walks

Group warm up

e2mom for 20 min

1)200m run 2)200’ walking lunge 3)40 hollow rocks 4)10/arm kb hang sq cl 55/35

Amrap x 15 – 21 thrusters 95/65, 15 weighted step overs 55/35, 9 bfb