Strength: CORE. 12 min EMOM: 1- 50s FK 2- 50s L Plank 3- 15/15 V-Ups 4- 50s R Plank. WOD: 5 x 2 min AMRAP - (1 min rest between). 3...

Strength: Bench Press 20 min to establish a 3 rep MAX. WOD: 5 Rounds 15 T2B 200 m Run 25 KBS 10 Box Stepups with KB.

Strength: Pull-ups/Core 10 min EMOM: Odd: 30 sec bar hang + 3 strict pull-ups Even: 30 sec plank + 7/10 pushups. WOD: 3 x 4 min AMRAP 10...

Strength: Power Snatch 10 min EMOM: Power Sn > 3 position ( high hang, just below knee, and from the floor). WOD: 4 Rounds 15/18 Cal...

Strength: OHS 2 Reps > 10 min EMOM. WOD: 15 min AMRAP 400 m Run 10 Thrusters (55/75) 10 C2B.