Strength: Push Press 3 Reps > 10 min EMOM. WOD: BB@55/75 6 min AMRAP 10 Thrusters 200m Row *** 1 min Rest *** 6 min AMRAP 10 S2OH 200m Run *** 1 min Rest *** 6 min AMRAP 10 Front Sq 8/10 Cal Bike.

Strength: Pull-ups/Dips 10 min EMOM: Odd- 4 Strict Pull-ups + 6 C2B Even- 4 Strict Dips + 6 Kipping Dips. WOD: 4 Rounds 4 Wall Walks 20 Box Jump Overs 6 C&J (105/155).

Strength: CORE 12 min EMOM- 1- 50 sec FK 2- 50 sec ATW 3- 50 sec Slow Mtn Climbers 4- 50 sec KB drag throughs. WOD: 20 min EMOM 1: 12/15 Cal Row 2: 15 T2B 3: 12 Snatches (65/95) 4: 60 DU’s 5: Rest

Strength: Cleans 1 Hang Sq Cl + 1 Hang Power Cl 10 min EMOM. WOD: FT 800m Run 35 Wall Balls 30 MB Sit-ups 50 DB Sn (35/50) 30 MB Sit-ups 35 Wall Balls 800m Run.

Strength: 12 min EMOM Min 1: 45 sec L plank Min 2: 30 sec Ring Hold @ top + 4 strict dips Min 3: 45 sec R plank Min 4: 30 sec Bar hang + 4 strict pull-ups. WOD: 3 Rounds 9 HSPU 15 Snatches (65/95) 21 Burpees over BB