Strength: CORE Min 1: 50 sec Plank Min 2: 50 sec FK Min 3: 50 sec Slow mountain climbers Min 4: 30 Hollow Rocks WOD: 5 Rounds (3 min...

Strength: DL 3-3-3-3-3. WOD: 20 min AMRAP 200m Run 16 DB Hang C&J 1 Rope Climb 200m Run 8 Burpees BJ 8 Pull-ups.

Strength: Clean Complex 1 Hang Sq Cl + 1 Hang Power Cl + 1 Sq Cl. 6 sets - every 90 sec WOD: 3 Rounds 15/20 Cal Row 20 MB Sit-ups 75 DU’s...

Strength: Bench Press 3-3-3-3-3. WOD: 5 Rounds > TC 20 min. 15 KBS 10 T2B 15 SA Devil Press (35/50) 10 High BJ (24/30)

Strength: Pull-ups/Core 10 min EMOM- Odd: 7-10 strict pull-ups Even: 35 sec Hollow Hold WOD: 4 Rounds > 5 min windows 200m Run Then an...