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Top 5… Top5

Warm-up: 2 rds 10 Goblet Squat 10 Kb Swing 10 Bottom up Press (half Kneeling) + Mobility Strength: 20 minutes 5 sets 5 Front Squat @80-87% 5 Tempo Ring Push-up (4 sec up/4 sec down) Conditioning: 6 rds 1 High Box Jump (athlete's choice) 5 HSPU 10 SDHP (95/65) 200 m Run 1 min rest

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Depths of the Soul

Warm-up: 5 min Run, Row, or AD (easy pace) + Mobility Strength: 18 minutes 5 sets 5 Push Press (80-87%) 10 Bicep Curl 5 Depth Jumps Conditioning: 10 rds 1 Rope Climb 5  Ring Dip 10MedBall Clean 10 WallBall Sit-up

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Thunder Struck

Warm-up: 2 k Row + mobility *Note* if you can make it to the Oly Class at 6pm, do skill work only. If you can't make the class, you could do skill or a strength portion. Skill: 15 minutes to work on weakness. Dubs/Kipping/Butterfly/HSPU/ Muscle-up progression Optional Strength: Emom 7 minutes 1 Hang Snatch Emom 7 minutes 1 Hang Clean & Jerk Conditioning: 15 ...

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