Strength: Bench Press 20 min to find a 3 rep MAX. WOD: 4 Rounds 15 Wall Balls (14/20) 10 Power Cl (85/115) 400m Run

Strength: Back Sq 7 sets - every 90 sec. 2 reps with a 3 sec pause @ bottom. WOD: 15 min AMRAP > BB@95/135 12 Lateral bar over burpees 9...

Strength: OHS 2 reps > 10 min EMOM WOD: 6 Rounds 200m Run 9 Front Sq (95/135) 6 Ring Dips 3 Wall walks.

Strength: Pull-ups/HS Hold 10 min EMOM: Odd: 4 strict pull-ups + 6 C2B Even: 35 sec Wall Facing HS hold. WOD: 2 Rounds 3 min window:...

Strength: C&J 7 sets - every 90 sec - increasing weight. 1 Power C&J + 1 Sq C&J. WOD: 150 DU’s 15 HSPU 15 DL (135/185) 100 DU’s 15 HSPU...