Strength: Front Sq 2 reps > 10 min EMOM. WOD: 5 min EMOM: 40 sec work/ 20 sec rest MAX Cal Row >> 2 min REST 5 min EMOM: 40 sec work/ 20...

Strength: DL 5-5-5-5-5. WOD: 4 Rounds 25 KBS (35/55) 20 HR PUSHUPS 200 m Run.

Strength: Sq Cleans 12 min EMOM: Min 1-3: 3 reps @ 60% Min 4-6: 2 reps @ 70% Min 7-9: 1 rep @ 80% Min 10-12: 1 rep @ 90%. WOD: 400 m Run...

Strength: Power Sn 2 reps > 10 min EMOM. WOD: Every 2 min EMOM (3 times through) 24 min total. 1 - Max Cal BIKE 2- REST 3- 22/26 Cal ROW...

Strength: Pull-ups/Dips 12 min EMOM: Odd: 6 strict Dips with a 3 sec hold @ bottom Even: 6 strict pull-ups with a 3 sec hold @ top. WOD: ...