Strength: Bench Press Establish a heavy set of 3: Then 3 reps @85%- 5 min EMOM. WOD: 20 min AMRAP 200 m Run 20 KBS (55/70) 200 m Run 40...

Strength: Sumo DL 4-4-4-4-4. WOD: 7 Rounds (16 min TC) 10 Cal Bike 1 Legless rope climb 10 Box Jump overs (24/30) 1 Legless rope climb.

Strength: Pull-ups/Core 12 min EMOM: Odd: Pull-ups - you pick style and reps Even: 35 sec Hollow Hold WOD: Grettel 10 Rounds 3 C&J...

Strength: Back Sq 2 reps with a 3 sec decent @75%. 6 sets > 90 sec. Partner WOD: 15 min AMRAP- BB@95/135. 3-6-9-12….etc HSPU HPC Ring...

Strength: Snatch 20 min to find a 1 rep max. WOD: 3 Rounds 30 Wall Balls 20 T2B 10 P Sn (95/135)