Strength: C&J 7 sets - every 90 sec - increasing weight. 1 Power C&J + 1 Sq C&J. WOD: 150 DU’s 15 HSPU 15 DL (135/185) 100 DU’s 15 HSPU...

Strength: Core 12 min EMOM: Min 1: 45 sec FK Min 2: 45 sec L Plank Min 3: 45 sec Slow Mtn Climbers Min 4: 45 sec R Plank. WOD: 15 min...

Strength: Bench Press 5-3-1-5-3-1-5-3-1. WOD: 20 Burpee BJ Overs 800m Run 20 Burpee C2B 800m 20 Burpee BJ Overs.

Strength: Dips/Core 10 min EMOM: Odd: 4 st dips + 6 kipping dips Even: 25 Hollow Rocks or 35 sec Hollow Hold. WOD: 3 Rounds 400m Run 20...

Partner WOD: 2 Rounds (45 min TC) 80/100 Cal bike or Row 150 Wall Balls 100 Partner Med Ball Sit-ups 50 Strict pull-ups. >>> Split reps...