Strength: OHS 2 reps > 10 min EMOM WOD: 6 Rounds 200m Run 9 Front Sq (95/135) 6 Ring Dips 3 Wall walks.

Strength: Pull-ups/HS Hold 10 min EMOM: Odd: 4 strict pull-ups + 6 C2B Even: 35 sec Wall Facing HS hold. WOD: 2 Rounds 3 min window:...

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.