Strength: DL 6 sets - 3 reps - every 90 sec >>increasing weight. WOD: 6 Rounds 12 Power Cl (85/115) 8/10 Cal bike/row ( Alt each round) 4...

Strength : Core 12 min EMOM: 50 sec Plank 50 sec FK 50 sec Slow Mtn Climbers 40 Twists WOD: 4 Rounds - 20 min TC. 400 M Run 50 DU's 10...

Strength: C&J 10 min EMOM 1 Power cl & jerk + 1 Sq clean & jerk. WOD: 18-15-12-9-6-3 C2B Strict HSPU >> run to road and back after each...

Strength: 12 min EMOM Min 1- 40 sec Bar hang Min 2- 40 sec Hollow Hold Min 3- 40 sec Handstand Hold. Partner WOD: 3 - 8 min AMRAPs #1-...

Strength: Power Sn 2 reps - 80% - 7 Rounds Every 90 sec. WOD: 7 Rounds 45 DU's 9 Power Sn (65/95).