Buy in: 20 reps- American kettlebell swing, wall balls, toes to bar. Mobilize. 10 reps- Bar Muscle Ups, Burpees, Ball slams. Mobilize. Band shoulder complex.

Bench press: 5 sets of 3 reps progressive loading.

Finisher: Tabata row for calories. Pre-set the rower using the interval setting (:20 work/:10 rest) Record total calories.

Buy in: 8 reps cat/cow, bird-dog, hip thrusts on bench, back extensions, side-lying bridges. Mobilize.

Thrusters 4 sets of 8 reps progressive loading.

7 minute ladder 1-1,3-3,5-5 and so on...

Clean-grip sumo deadlifts (this means double overhand grip vs. opposing grip)

Thrusters

95/135

Buy in: 4 sets of 25 double-unders. If you aren't great at double-unders, this is your opportunity to practice!  Mobilize and prepare for the workout.

"Annie" 

50-40-30-20-10 reps for time of:

Double unders

Sit-ups

If you're truly an ace, make challenge yourself to complete every set of double-unders unbroken. Have a hiccup on rep 39 of the 40 set and miss? Start over! Dare ya!!! It's fine to anchor feet for sit-ups.  Pro tip: lube your tailbone!

Buy in:10 reps band shoulder complex, band pull aparts, band ohs. Mobilize. Unloaded barbell snatch progression 5 reps.

Snatch (power OR squat) 7,5,3,1,1,1

then 3 rounds for time of: 

Buy in: Its squat day!!! Tabata downdog progression. Couch stretch and Captain Morgan stretch. Progressively load your barbell to prepare for the workout.

Squat: 5 sets of 3 reps at the same weight we've used the last two squat workouts.

then in 5 minutes complete as many reps as possible of:

Squat cleans (67%BW women, BW men)