Strength: Core 12 min EMOM: Min 1: 50 sec Plank Min 2: 50 sec FK Min 3: 40 Twists Min 4: 30 Hollow Rocks. Partner WOD: 400 m run 75 T2B...

Strength: DL 3 reps - 6 sets - every 90 sec. WOD: 800 m Run 25 MBC (14/20) 20 Pull-ups 15 DB OH lunges (35/50) 400 m Run 20 MBC 15...

Strength: Back Sq 20 min to establish 1 rep MAX. WOD: Annie 50-40-30-20-10 DU’s Sit-ups. Optional #2 WOD: 9 min AMRAP 10 DB box step ups...

Strength: Bench Press Establish a heavy set of 3. Then a 5 min EMOM: 3 reps at 80%. WOD: 5 Rounds 20 Box Jumps 20 KBS (35/55) 20 V-ups...

Strength: Sumo DL 5-5-5-5-5. WOD: 12 min AMRAP 1 Rope Climb 2 Sq Sn (95/135) 200 m Run.