Buy In: 5 reps unloaded barbell snatch progression. Mobilize.

Complete multiple sets of progressively heavier snatches to prepare for the workout.

"Stick the landing"

20 minute time cap.

You'll complete 10 Power Snatches at a given weight. (doesn't matter what load you start with). If ANY of your reps involve a stutter step or shuffle or compensatory foot movement in order to complete the rep, you must start the set over. Though this sounds ambiguous, you will know when it happens. Once you've stuck the landing at a given weight 10 times in a row, you'll add weight and proceed in the same fashion. 

Record your heaviest perfect set of 10.

Buy In: Tabata Downdog progression. PVC hip flexor smash. Mobilize.

"Team 2k"

In teams of up to 4 people row 500 meters x 4. Pre-set your rower to the distance you will row as a team. A team of 4 will row 8000 meters. Math is hard sometimes. 

Buy In: Get out a box. Spend 1 minute on each leg performing pigeon on the box. Repeat 2 more times. Couch stretch. Grab an unloaded barbell. Complete 5 reps each position of the squat clean progression.

Perform multiple sets of progressively heavier squat cleans in order to prepare for the workout.

12 minutes Alternating EMOM

Odd minutes 1 squat clean followed by two front squats

Even minutes- 5 box jumps (24/30) Jump up/step down is preferred. DON"T BLEED!

Buy in: 10 reps Unloaded barbell complex- curls, reverse curls, hang power cleans, strict press, push press, push jerk, behind the neck strict press.

For time complete 10-9-8-7-6-5-4-3-2-1 reps of:

Dips

Chest to Bar Pullups

Handstand Pushups

Buy In: Tabata downdog progression. Couch stretch, captain morgan stretch. Mobilize.

Back Squat: Complete 3 sets of 3@85-90%

Then complete 3 rounds for time of:

15 Wall Balls

50 Double Unders