Strength: Strict Press 10 min to find 2 rep max. Then a 5 min EMOM @80% - 3 reps with a 3 sec slow descent. WOD: 15 min EMOM Min 1: 18 WB Min 2: 12 Hang Power C&J (65/95) Min 3: 15 Box Jump Overs.

Strength: CORE 12 min EMOM: 1: 50 sec FK 2: 50 sec Plank 3: 40 Twists 4: 50 sec Slow Mtn climbers. WOD: 20 min AMRAP > BB@55/75 50 DU’s 9 Thrusters 9 C2B 200m Run 12 Hang power Sn 15 Pushups.

Strength: C&J 10 min EMOM: 1 Power Cl + 1 Hang Power Cl + 1 Jerk. WOD: 3 Rounds 3 min AMRAP - 1 min rest between. 10 T2B 10 OHS (65/95)

Strength: Front Sq 4 reps > 6 sets > every 90 sec. WOD: 4 Rounds 8 DL (155/225) 16 Wall Balls 200m Run 16 Hang DB Sn (35/50) 4 Wall Walks 200m Run.

Strength: Power Sn 2 Power Sn + 1 Hang Power Sn 10 min EMOM. WOD: 6 min EMOM Odd: 8 Sq Cl & Jerks (85/115) Even: 12 Bar over Burpees Rest 2 Min & Repeat !!