Strength: DL 6 sets -3 Reps - every 90 sec. WOD: 15 min EMOM: Min 1: 3 Rope Climbs Min 2: 10 Dual DB Devil Press (25/35) Min 3: 15 Box...

Strength: Core 12 min EMOM: 45 sec L Plank 45 sec FK 45 sec R Plank 30 Hollow Rocks WOD: 5 Rounds - 25 min TC. 400 m run 12 Power Sn...

Strength: Bench Press Establish a heavy 3 rep for the day. Then: 1 rep @ 85% - 5 min EMOM. WOD: 15 min EMOM Min 1: 20 KBS Min 2: BB...

Strength: Sq Clean & Jerk 12 min EMOM: Min 1-3: 3 reps @ 70% Min 4-6: 2 reps @ 80% Min 7-9: 1 rep @ 85% Min 10-12: 1 rep @ 90%. WOD: 4...

Strength: Pull-ups/Core 10 min EMOM: Odd: Pull-ups (you pick style and reps) Even: 35 sec Hollow Hold. WOD: 2 Rounds - BB@65/95. 20 Back...