Strength: CORE 12 min EMOM 1- 50 sec L plank 2- 50 sec FK 3- 50 sec R plank 4- 35 sec Hollow Hold. WOD: 400 m Run at the start of each round 9-15-21 Burpees over BB OHS (65/95)

Strength: Pull-ups / Dips 10 min EMOM: Odd : 7/10 Stict Dips Even : 7/10 Strict Pull-ups WOD: 15 min AMRAP 75 DU’s Then: 2 Rounds 2 Double DB Devil press (35/50) 4 Front Sq (95/135) 8 T2B.

Strength: Power Sn 2 reps > 10 min EMOM. WOD: 5 Rounds (20 min TC) 20 WB 10 Power Cl (85/115) 5 Strict HSPU.

Strength: C&J 10 min EMOM: 2 Power Cleans + 2 Split Jerks. WOD: 20 min EMOM (50 sec work/10 sec rest) Min 1: Max Cal Row Min 2: Max Double DB stationary lunges (35/50) Min 3: Max Cal Bike Min 4: Max KBS

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