Strength: Back Sq 2 reps > 6 sets > every 90 sec. WOD: 16 min EMOM Min 1- 20 KBS Min 2- 10 DL (155/225) Min 3- 50 DU’s Min 4- 15/20 Pushups.

Strength: Power Sn 3 Reps > 6 sets > every 90 sec. WOD: 24 min EMOM 1- 200/225m row 2- 20 MBC 3- 12/15 Cal Bike 4– 10 Burpee BJ Overs 5-...

Strength: 12 min EMOM Min 1: 4 Wall walks Min 2: 7-10 strict pull-ups Min 3: 7-10 strict dips. WOD: FT > BB@105/155 10 WB 10 C&J 20 WB 20...

Strength: Strict Press 4 Reps > 10 min EMOM. WOD: 15 min AMRAP 5 Power Sn (85/115) 10 T2B 250m Row, 200m Run, 12/15 Cal Bike - Alternate...

Strength: Hang Sq Cl 2 reps > 10 min EMOM. WOD: 18 min AMRAP 3-6-9-12-15…. KBS Burpees Goblet Sq *** 25 DU’s after each set***