Strength: 12 min EMOM 1: 7-10 strict pull-ups 2: 35 sec Hollow Hold 3: 7-10 strict dips 4: 30 Hollow Rocks WOD: 20 min AMRAP 400m Run 20 Box Jumps 15 T2B 10 Hang Power Sn (65/95) 5 Burpee Pull-ups

Strength: Back Sq 2 Reps - 6 sets - every 90 sec. WOD: 5 Rounds 20 WB 15 S2OH (85/115) 10 Bar over Burpees.

Strength: Snatch 1 Power Sn + 1 Hang Sq Sn 10 min EMOM. WOD: 16 min AMRAP 50 DU’s 10 Thrusters (85/115) 30 Sit-ups 15 Push-ups 10 Front Rack Lunges.

Strength: Bench Press 20 min to find a 3 rep MAX. Partner WOD: (50 sec work/10 sec rest) 8 min EMOM: 1- Max Cal Row 2- Max Hang DB Sn (35/50) >> 1 min REST << 8 min EMOM: 1- Max Cal Bike 2- Max KBS. Both partners working at the same time, one on a machine one on the DB or KB. Switch each minute. Score = total cal + reps combined.

Strength: Sumo DL 3 reps - 6 sets - every 90 sec. WOD: 18 min AMRAP 4 HP Cleans (95/135) 4 HSPU 8 DL 200m Run.