Strength: Back Sq 2 reps - 10 min EMOM >> increase weight. WOD: 21-15-9 Pull-ups V-ups HSPU *** 200 m run after each set***

Strength: CORE 12 min EMOM: 1: 45 sec Plank 2: 45 sec FK 3: 45 sec Mtn climbers 4: 40 Twists WOD: 8 min emom Min 1- 12/15 cal row Min 2 -...

Strength: Snatches 8 Rnds - every 90 sec 1 Power Sn + 1 Sq Sn. WOD: 3 Rounds > BB@85/115. 10 Burpees 10 OHS 10 Burpees over BB 10 Snatches.

Strength: DL 3-3-3-3-3. WOD: 4 Rounds 400 m Run 15 BJ Overs 5 Wall walks.

Strength: Bench Press Establish heavy set of 3: then 5 min EMOM - 3 reps @ 85%. WOD: 12 min AMRAP 60 DU's 20 T2B 7 Hang C&J (95/135).