Strength: Sq Cleans 3 reps - 6 sets - every 90 sec. WOD: 20 min EMOM > BB@65/95 Min 1: 10/12 Cal Bike Min 2: 6 Thrusters + 30 DU’s Min 3:...

Strength: CORE 12 min EMOM: Min 1: 45 sec L plank Min 2: 45 sec ankle taps Min 3: 45 sec R plank Min 4: 45 sec plank. WOD: CF Semifinal...

Strength: Bench Press 5-5-5-5-5. WOD: 12 min AMRAP 3 Wall walks 12 Power Cleans (85/115) 3 Wall Walks 12 Box Jump Overs with a step...

Strength: Power Sn 2 reps - 10 min EMOM @ 80%. WOD: 21-15-9 Wall balls (14/20) L arm DB Sn (35/50) Wall balls R arm DB Sn Burpees.

Strength: Back Sq 2 reps - 10 min EMOM. WOD: 3 rounds 9 L arm DB Hang C&J 9 R arm DB Hang C&J 10 L arm OH DB lunges 10 R arm OHDB Lunges...