Strength: Hang Sq Cleans 10 min EMOM - 2 Reps. WOD: 15 min AMRAP 200 m run 20 Pull-ups 200 m run 10 C2B 200 m run 5 BMU.

Strength: Core 12 min EMOM: 45 sec L plank 45 sec FK 45 sec R plank 45 sec Slow Mtn climbers. WOD: 15 min AMRAP 2-4-6-8-10..... T2B KBS...

Strength: C&J 7 sets - every 90 sec 1 power clean + 2 Split jerks. WOD: 5 Rounds 7 DL (155/225) 7 HSPU 50 DU's.

Strength: Bench Press 5-5-5-5-5. WOD: 5 Rounds 8 DB alternating Hang Sn 16 OH DB lunges 12 Power Cl (95/135).

Strength: Power Sn 2 reps @ 80% 10 min EMOM. WOD: 20 min EMOM Min 1: 10/12 cal bike Min 2: 20 Wall Balls Min 3: 12/15 cal row Min 4: 20...