Strength: Squat Snatch Waves 9 min EMOM: Min 1- 1 rep @ 70% Min 2- 1 rep @ 75% Min 3- 1 rep @ 80% *** repeat 3 times *** WOD: 16 min...

Strength: Core 12 min EMOM: 1- 50 sec Plank 2- 50 sec FK 3- 50 sec Slow Mtn Climbers 4- 30 Hollow Rocks. WOD: 6 Rounds 10/12 Cal Bike/Row...

Strength: Back Sq 2 Reps > 6 sets > every 90 sec >> building in weight. WOD: 4 Rounds 400m Run 6 Wall walks 3 Rope Climbs

Strength: Bench Press 3-3-3-3-3. WOD: 5 Rounds 200m Run 20 KBS 10 Burpees 20 Wall Balls (14/20)

Strength: DL 3 reps - every 90 sec - 6 sets >> Building in weight. WOD:6 Rounds 10 T2B 10 Hang C&J (65/95) 10 Reverse BB Lunges.