WOD: HOPE 3 Rounds - MAX reps per minute, BB@55/75. Min 1- Burpees Min 2- Power Sn Min 3- Box Jumps Min 4- Thrusters Min 5- C2B Min 6- REST.

Strength: DL 3 reps - every 90 sec - 6 sets >> increasing weight. WOD: 5 Rounds > 18 min TC 100 DU’s 20 T2B 10 Fr Squats (135/185).

Strength: Core 12 min EMOM: 1- 50 sec Plank 2- 50 sec FK 3- 50 sec Slow Mtn Climbers 4- 40 Twists. WOD: DT 5 Rounds - BB@105/155. 12 DL 9...

Strength: Bench Press Establish a heavy set of 3: Then 3 reps @85%- 5 min EMOM. WOD: 20 min AMRAP 200 m Run 20 KBS (55/70) 200 m Run 40...

Strength: Sumo DL 4-4-4-4-4. WOD: 7 Rounds (16 min TC) 10 Cal Bike 1 Legless rope climb 10 Box Jump overs (24/30) 1 Legless rope climb.