Strength: Front Sq 2 reps > 10 min EMOM. WOD: 4 Rounds 400 m Run 15 T2B 20 DB Goblet Lunges (35/50).

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: 3 Rounds...

Strength: Core 12 min EMOM: Min 1: 45 s L plank Min 2: 45 s FK Min 3: 45 s R plank Min 4: 45 s Plank. WOD: Jackie 1000 m Row 50 Thrusters...

Strength: Split Jerks 10 min EMOM: 1 Power cl + 2 split jerks. WOD: 16 min EMOM MIN 1: Box Jumps MIN 2: KBS MIN 3: Cal Bike MIN 4: REST...

Strength: Bench Press 20 min to establish 1 rep max. WOD: 200 m run 24 T2B 24 HSPU 200 m run 18 T2B 18 Strict HSPU 200 m run 9 T2B 9 Wall...