Strength: Back Sq 2 reps > 10 min EMOM. >> building in weight. WOD: 7 min AMRAP: 3 Wall Walks 9 Hang Power Sn (55/75) 2 min REST 7 min...

Strength: DL 3 reps > every 90 sec > 7 sets. WOD: 4 Rounds 12/15 Cal Bike or Row (Alternate) 15 Wall Balls 50 DU’s 15 HSPU.

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...