Strength: Core 12 min EMOM: Min 1- 45 sec L plank Min 2- 45 sec FK Min 3- 45 sec R plank Min 4- 45 sec Plank. WOD: 16 min EMOM Min 1-...

Strength: Dips/Pull-ups 10 min EMOM: Odd: 5 strict dips with 3 sec pause @bottom. Even: 5 strict pull-ups with a 3 sec pause chin above...

Strength: Bench Press 5-5-5-5-5. WOD: FT 50 DU’s 40 Wall Balls 30 Box Jump Overs 20 G2OH (95/135) 10 Burpee Pull-ups 20 G2OH (95/135) 30...

Strength: Power Sn 2 reps > 10 min EMOM. WOD: 20 Rounds 2 Power Cleans (115/165) 3 HSPU 4 Box Jumps.

Strength: Back Sq 2 reps - 10 min EMOM. WOD: 15 min AMRAP 3-6-9-12-15…. T2B DL (135/185) KBS (35/55).