Strength: Snatches 9 min EMOM snatch wave - 1 rep Sq Sn. Min 1 : 70% Min 2 : 75% Min 3 : 80% >>> repeat 3 times. WOD: 15 min AMRAP 10...

Strength: DL 3-3-3-3-3. WOD: 15 Min AMRAP 10/12 Cal bike or row 8 S2OH (95/135) 16 Box Jumps 24 Russian Twists (25/35).

Strength: Bench Press Establish a heavy set of 3 (10 min). Then a 5 min EMOM - 1 rep @ 90%. WOD: 4 Rounds 2 Rope Climbs 12-9-6-3 Hang P...

Strength: CORE 12 min EMOM: 50 sec FK 40 Twists 15/15 V-ups 50 sec Plank. WOD: 15 min AMRAP 40 DU's 30 KBS (35/50) 20 Burpees 10 Power Sn...

Strength: C&J 7 sets - every 90 sec 1 power cl & jerk + 1 Sq cl & jerk. WOD: 4 Rounds 10 cal bike/row ( alternate) 10 T2B 10 Power Cl...