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Ladies & Gentleman, your fearless leader of Outlaw Connectivity, doing what she does best. #theweightbeltisamust

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Connectivity:

Inch Worm 30′ for form, move slowly through the pike

2×1:00 Back Hold on Boxes

2×1:00 Front Hold on Boxes

3×:30 Handstand Shoulder Taps (against wall)

BBG:

4X5 Back Squats – work to a 5rm

Conditioning:

EMOM for 15 minutes:

10 TTB
8 Snatches (full) 135/95#
40 Double-Unders

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Connectivity:
3×:30 Handstand Hamstring Stretch

3×:30 Handstand Shoulder Shrug

8x Handstand T-In/T-Out, 3 second pause in each position

BBG:
5X1 Two Position Clean (hang & power position) + Jerk – heavy but NO MISSES

Conditioning:
With a partner perform:

4 Rounds of:
Partner 1: Run 400m
Partner 2: 8 Deadlifts 225/155 then ME Pushups until partner returns

*score is total combined pushups*

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Connectivity:
Inch Worm, 30′ for Form, move slowly through the pike stretch

2×1:00 Back Hold on Boxes

2×1:00 Front Hold on Boxes

3×5 Straight Body Lower Down, 10 second count

BBG:
5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee

Conditioning:
EMOM for 12:00-

8 Wall Balls 20/14#

In the remainder of each minute:

ME Burpees

*Score is total Burpees.

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Connectivity:

3×:20 Thoracic Spine Barbell Stretch + 10 Immediate PVC Raises

3×:30 Chin to Toes HS Hold + 6 Walking Steps from Wall

3×3 Pull-Up Levers to Vertical

BBG:

Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed

Conditioning:

10:00 AMRAP of:

3 MU
5 Shoulder to Overhead 135/95#
7 OHS 135/95#

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Connectivity:
3x:20 Box Shoulder Stretch 3×:20

3×:30 Chin to Toes HS Hold + 5 Walking Steps from Wall

5x Arch to Hollow Swing + Chest to Bar + Bar MU, all with straight legs.

BBG:
4X5 Back Squats – work to a heavy, but not maximal, set of 5

Conditioning:

10 minute AMRAP:
KB Snatch 24/16kg

*alternate arms every 10 reps*

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Connectivity:

BBG:
5X1 Two Position Clean (hang & power position) + Jerk – heavy but NO MISSES, rest as needed

Conditioning:
Alternating EMOM for as long as possible (or until 20:00):

Even-
20 Double-Unders
5 Power Snatches 95/65#

Odd-
5 Bar-Facing Burpees
5 Shoulder to Overhead 95/65#

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Connectivity:
3×:20 Thoracic Spine Barbell Stretch + 8 Immediate PVC Raises

3×:30 Chin to Toes HS Hold + 5 Walking Steps from Wall

For 4:00, 0:20 On/0:10 Off Hollow Rocks

BBG:
5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee

Conditioning:
Run 400m
15 Strict HSPU
30 Jumping Back Squats 45/35#
Run 400m
30 Jumping Back Squats 45/35#
15 Strict HSPU
Run 400m