Warmup:  ROM, dynamic stretches, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup to 60% of your 1 RM Work: 10 x 3 reps Focus on DEPTH and TEMPO. 20×1 WOD: 5 Rounds 5 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 30 wtd Mason twists Cooldown: 50 arm haulers, roll more »

Warmup: ROM drills, dynamic stretches, 15 arm circles (small to big, big to small), 15 push-ups, 15 dips, 15 press with bar WOD: EMOM for 8 mins, perform 10 barbell rows on bench (135/95#) rest 2 mins, then EMOM for 8 mins, perform 10 Barbell Floor Press (95/65#) rest 2 mins EMOM for 8 mins, more »