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October 22, 2021

Back squat @22X1, Build to a heavy 3
4 sets: 6/6 Barbell stepback lunge,
60s High bear taps,
Rest as needed
4 sets, 40s work, 20s rest/transition, I go, You go:
Partner Nordic Curls

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December 1, 2022

6 sets, every 2:00: 4 deadlift @21X1 *not touch and go, start @7-8/10, add 0-10lbs per set 2 warm-up + 3 sets, heavy across: 12

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EMOM x6: 2 tall clean to low squat 2 tall split jerks + 6-minutes to build to a heavy set for the day: Clean deadlift

November 29, 2022

Skill: Ring muscle-ups + Every 2 minutes x 10:00 minutes: 1-5 ring muscle-ups or progression 30 skips or double-unders Easy calories AMRAP in 12 minutes:

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