Strength: Power Cl + Split jerks 10 min EMOM: 1 PC + 2 Split jerks. WOD: 9 min EMOM: 10 Bar over burpees 50 DU’s 9-12-15 Thrusters...

Strength: Power Sn 2 reps > 10 min EMOM. WOD: 3 Rounds 400 m Run 10 DL (110/155) 5 S2OH 15 Pull-ups.

Strength: Bench Press 5-5-5-5-5. WOD: 15 min AMRAP 3-6-9-12… etc Snatches (65/95) Box Jump Overs HSPU.

Strength: CORE 12 min EMOM: 45 sec L plank 45 sec FK 45 sec R plank 30 Hollow Rocks. WOD: 10 Rounds 10 Wall Balls (14/20) 5 T2B 10...

Strength:Dips/Core 10 min EMOM: Odd: 4 st dips + 6 Kipping dips Even: 50 sec Plank. WOD: 6 Rounds Alternate each round: **400 m Run...