Strength: Sq Snatches 9 min EMOM - 1 Rep Min 1 @ 70% Min 2 @ 75% Min 3@ 80% >>>REPEAT 3 times <<< WOD: 8 min AMRAP 9 Thrusters (65/95) 9...

Strength: Back Sq 10 min EMOM: 2 reps >> increasing weight. WOD: 6 Rounds - 20 min TC. 4 Wall walks 10 T2B 20 DB Alternating Sn (35/50)

Strength: DL 6 sets -3 Reps - every 90 sec. WOD: 15 min EMOM: Min 1: 3 Rope Climbs Min 2: 10 Dual DB Devil Press (25/35) Min 3: 15 Box...

Strength: Core 12 min EMOM: 45 sec L Plank 45 sec FK 45 sec R Plank 30 Hollow Rocks WOD: 5 Rounds - 25 min TC. 400 m run 12 Power Sn...

Strength: Bench Press Establish a heavy 3 rep for the day. Then: 1 rep @ 85% - 5 min EMOM. WOD: 15 min EMOM Min 1: 20 KBS Min 2: BB...