021321

Safe

5RM Back Squat 255x5
3RM "grip test" 298x3
(hooked the last one)

After Banded Chins and Push Ups
4 Rounds
7 -25Lb Banded Pull Ups
7 24" Rack Push Ups (Supinsted)

022621

Morning barometric headache

Evening Loosen Up
Ankle Crush
Runner's Stretch
Iso Squat Stretch
Arm Circles

7" Step Downs x20x2
Hanging Pinch x10x3
Asymmetrical Calf Raise x10x4
-25Lb Banded Pull Ups x6x3
Single Foot DB Touch x10x4
-25Lb Banded Chin Ups x6x3

A few Standing Hambstring and Straddle Stretch throughout...

022021

Flat White 

Toeing Arm Circles 

Ankle Crush 

Runner's Stretch 

Sparse Head Circles 

Forward + Backward Roll

x10+10es x3

Total = 60

Headstand 10:00 Min

Near Wall x:35x2

20" f/Wall inverted Samson 

10 Taps or just steady x4 sets 

OH Squats 45x6x2, 95x3, 125x3, 146x3, 165x3, 135x3 

Row 15:00

Long Stretch Including Heels over head, Rotation and Samson

021621

Not in the mood

Long Stretch in apartment
Ankle Crush
Runner's Stretch
Toeing Arm Circles
Etc

Banded Chin Ups x7x4
Knee Prep

Squat 135x5, 165x5, 185x5, 225x5, 245x5, 255x5
Rack Pull 135x5, 185x3, 225x3, 255x3, 275x3, 295x3(hook last rep)

Standing W-Bar Curl 65x7x4
Quad Stretches

021821

Warm Ups
Quadruped 5 Breaths
3 Rounds
Ankle Crush
Runner's Stretch
Straddle Stretch
Hand Stand

Power Snatch + Hang Snatch
45x6, 95x3 {+OH Sq), 115x2(+oh), 125x2x2
PWR Clean + F Sq 115x3, 145x3, 175x3, 185x3x3

3 Rounds
6 Dips
100 Rope Skips
(Masked recover as needed)

Standing Quad Stretch

020821

Ankle Crush 

Runner's Stretch 

Overhead Squat 95x3, 105x3, 115x3, 135x3

Power Cleans 115x3x2, 135x2x2

DB Abducted BOR  60x5x2

Rower 

013021

Ankle Crush 
Runner's Stretch 
KOT work 6s 

2 Rounds 

6 KOT Lunge 

6 Rocking Planks 

6 Dude Squats

6 Tempo Push Ups 

Snatch Deadlifts 115x3, 135x3, 155x3x4
Squat 135x5, 185x5, 225x2x5

Dips 

012921

4 Rounds
10 Rocks or Leg Lifts
:24 Straddle Stretch
10 Rocks to Candle
8 Breaths Headstands

TGUs 15Lbsx3 (es), 25x6x3
(half or more palmless)
Snatch Bar 95x2, 115x2x6

4 Rounds
5 55Lb 2Phase DB BOR
10 Asymmetrical Calf Raise

020321

Warm Ups
2 Rounds
Runner's Stretch
Ankle Crush
:45 Handstands
5 Squats

2 Rounds
:30 Straddle Stretch
8 Heels Overhead
8 Kip Roll (up only)

2 Rounds
:30 Headstand
10 Breaths Stab

Sn 45x5, 115x2x2
Snatch (God) Complex
Sn Push P+Heaving Sn Balance + Sn Balance
95x3, 115x3. 136x3, 115x3

Tri Ext Rope x12x4

Standing Quad Stretch

020121

Ankle Cruah
20 Arm Circles
Ankle Crush
Runner's Stretch
2 ROUNDS
10 60Lb DB Pullover
15 Hanging Pike Ups
10 One Foot Tags
:30 Iso Hang Pike Hold

PWR Sn. + BK PWR Sn. + OH Sq
95x1+2+1x2, 115x1+2+1x2
Q1 Clean Complex
1 Power Cleans
2 Hang BK Pwr Cleans
1 Front Squat
115x1+2+1x2, 140x1+2+1, 165x1+2+1x2

DB 2 Phase BOR 60Lbsx5x3