Strength: Sq Snatches 2 reps - 10 min emom. WOD: 4 Rounds 12/15 cal row or 10/12 cal bike(Alt each Rnd) 10 BJO 8 Sq cleans (65/95) >> 1...

Strength: C&J 1 Sq Cl + 2 Split Jerks @ 80% 6 sets - 90 sec. WOD: 20 min AMRAP 100 m Run 10 T2B 10 Wall Balls 200 m Run 20 T2B 20 Wall...

Strength: Dips & Pull-ups 10 min EMOM: Min 1: 5 strict dips with a 3 sec pause @ the bottom Min 2: 5 strict pull-ups with a 3 sec pause @...

Strength: Bench Press 5-5-5-5-5. WOD: 5 Rounds 60 DU's 5 Wall walks 9 Power Cl (95/135).

Strength: Core 12 min EMOM: 45 sec L plank 45 sec R plank 45 sec Plank 30 Hollow Rocks WOD: 15 min AMRAP 2-4-6-8-10.... MB sit-ups...