1 Arm Farmers Carry 80-120m for max weight in 2 sets. Nerve Flossing x 5 after every set

4 Rounds for time:

7 Power Snatch 135/95, Barbell Push-Up x 14, 21 sit-ups

BB Front Rack Alternating Reverse Lunge 3 x 12 at moderate to heavy weight.

AMRAP 10 Minutes: 15 Air Squats, 10 Slam Balls 30/20, 5 Knees to Elbow

10 Minutes for quality,
Bent Knee Hollow Hold x 5 breaths (hands by sides, but not on ground)
Side Plank x 5 breaths per side
Superman x 5 breaths

Handstand Walking
6 Rds:
400m run
30 Alternating One Arm Russian Swings 53/35

1 Arm High Pull 8-12RM
Push Press – 12 Minutes to heavy 3 Touch N Go
Push Press 95/65
Hang Power Clean 95/65

100 Band Press Downs
100 Band Pull-Aparts

AMRAP 20 Min alternating full rounds with a partner:
Row 250, 10 Burpee Box Jump Overs 24/20

3 Rounds of –
Turkish Sit-Up x 8 per arm
Barbell Roll Out x 8
Sumo Stance Goodmorning x 8 (light and controlled)
Barbell Overhead hold x 30s at same weight as GM

Sumo Deadlift 8-12RM with double overhand grip and no belt
Deadlift 225/155
400m run

3 rds:  10 Thruster 115/75, 50 DUs

12 Minutes for Quality of:
Alternating Bird Dog x 10 with 2 breath hold at top
Alternating Dead Bug x 10 with 2 breath hold at bottom
Side Plank x 10 with 2 breath hold at top


17 Passaic Avenue
Hawthorne, NJ 07506

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