Strength: Dips/Press 10 min EMOM: Odd: 5 strict dips with a 3 sec pause at bottom. Even: 10 strict press. WOD: 2 Rounds 4 min AMRAP: 32...

Strength: Core 12 min EMOM: 1 - 45 sec L plank 2- 45 sec DB Plank Pull Through 3- 45 sec R plank 4- 45 sec Slow T2DB WOD: 4 Rounds 200m...

Strength: C&J 1 Power Cl + 2 Split Jerks 7 sets - every 90 sec WOD: 24 min AMRAP (2 min work / 1 min rest) 20/25 Cal Bike 21 T2B 17/20...

Strength: Bench Press 5-5-5-5-5. WOD: 15 min AMRAP 2-4-6-8-10…. Bar Over Burpees Power Cl (95/135) Wall Balls (14/20)

Strength: Power Sn 2 reps > 10 min. WOD: 20 min AMRAP 10 Power Sn (85/115) 20 MBC (14/20) 15 S2OH 20 MB Russian twists.