Strength: Hang Power Sn 2 Reps - 10 min EMOM. WOD: 18 min AMRAP 400m Run 30 Sit-ups 20 Box jumps 10 Power Cl (105/155)

Strength: BB Complex 6 sets every 90 sec 1 Sq Cl + 1 Hang Sq Cl + 1 Push Jerk. WOD: 4 Rounds 500m row / 400 m Run (alternate) 50 DU’s 12...

Strength: Bench Press 3-3-3-3-3. WOD: 4 Rounds 200m Run Into: 5 Burpee Pull-ups 10 KBS 15 Goblet Sq Then: 200m Run *** REST 1 min between...

Strength: Dips 10 min EMOM: Odd: 4 strict dips + 6 kipping dips Even: 35 sec HH or 30 Hollow Rocks. WOD: 18 min AMRAP 3-6-9-12-15…. T2B...

Strength: Front Sq 2 reps > 10 min EMOM. WOD: 12 min AMRAP 10 DB Sn “L” arm (35/50) 10 Pushups 10 DB Sn “R” arm 10 Pull-ups.