Strength: Front Sq 2 reps > 10 min EMOM. WOD: 18 min AMRAP 200m Run 2 Rope Climbs 200m Run 4 Wall Walks 200m Run 6 Power Sn (95/135).

Strength: 12 min EMOM Min 1: 7-10 strict pull-ups Min 2: 10 strict press Min 3: 50 sec Plank WOD: 20 min AMRAP 40 DU’s to start each Round: 9-12-15-18-21…. MB Sit-ups S2OH (65/95) Front Sq KBS.

Strength: Power Snatch 10 min EMOM: >>> 3 Position - high hang, just below the knee and from the floor. WOD: 6 Rounds 200m Run - 250m Row- 12/15 Cal Bike 10 Single Arm Devil Press (35/50) 10 T2B *** alternate Run, Row and Bike ***

Strength: Clean Complex 1 Sq Cl + 1 Power Cl + 1 Hang Sq Cl 6 sets - 90 sec. WOD: FT 40 BJ Overs 40 KB Goblet Sq 40 HR Pushups 30 BJ Overs 30 KB Goblet Sq 30 Ring Dips 20 BJ Overs 20 KB Goblet Sq 20 HSPU.

Strength: Bench Press 5-5-5-5-5. WOD: 3 Rounds 5 Sq Sn (95/135) 30 Sit-ups 10 DL 400m Run.