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Sharper Than Most

Warm-up: 400 M run + Mobility Strength: 6 min Find Heavy 3Rep Strict Press 6 min 3Rep Push Press 6 min 3Rep Push Jerk Conditioning: For Time 100 Ring Dip 100 WallBall Sit-up 100 Box Overs W/ med ball 300 Russian Twist 300 Flutter Kick * Partition as needed*

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GrindHouse

Warm-up: 2 rds 15 Up/Down 1 Bear Crawl 15 DBL Mtn Climber 15 Air Squat 1 Lap Lunge 15 Ring Row + Mobility Strength: 15 minutes 4 sets 10 DeadLift 10 Bulgarian Split Squat 5 per leg (w/Kb's in front rack) Conditioning: 5 minutes Buy In: 10 Burpees Amrap Hang Squat Clean Thruster (for total poundage ) -5 burpee penalty every time the bar is put down. -5 min rest 5 rds 10 ...

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Anubis

Warm-up: 5 min Row, Run, or AD + Mobility Strength: Every 2 min for 20 minutes 2 DeadLift 2 Hang Clean 1 Front Squat *Don't Drop the Bar. Conditioning: 40 Kb Swing 10 Push-up 50 Double Under 30 Kb Swing 15 Push-up 50 Double Under 20 Kb Swing 20 Push-up 50 Double Under 20 Kb Swing 25 Push-up 50 Double Under -2 min rest- 50/40 Cal Row

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