Strength: Core 12 min EMOM 1- 50 sec Plate Sit-ups 2- 50 sec T2P 3- 40 Twists 4- 50 sec Plank WOD: 20 min EMOM Min 1:10 KBS + Max Goblet...

Strength: OHS 2 reps > 6 sets > every 90 sec. WOD: 3 Rounds 400m Run 25 MB sit-ups 10 HSPU 20 MBC 5 HSPU.

Strength: Push Jerk 3 reps > 10 min EMOM. WOD: 4 Rounds BB@65/95 15 Thrusters 15 T2B 15 A Squats 15 Burpees.

Strength: Dead Stop DL 5-5-5-5-5. WOD: 20 min AMRAP 400m MB run 15 Power Sn (55/75) 10 Double DB Box step ups (35/50).

Strength: Dips 10 min EMOM: Odd: 4 st dips + 8 kipping dips Even: 45 sec KB drag throughs. WOD: 5 Rounds (3 min work - 1 min rest ) 6...