Core Strength EMOM 9 1 - 1x10 Arch Up + 10s Arch Hold 2 - 1x12 DB Half Kneeling Woodchop 3 - 1x12 DB [...]

STRENGTH A1 - Weighted Pull-Up 2-2-1-1-1 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ Negatives 4x5+ @ Band WOD For Time 1600m Run 12-9-6-3 Power [...]

Strength A1 Sumo Deadlift 5-5-3-3-3 A2 Straight Leg Hip Abduction 4x10/Leg WOD EMOM 12 1 - 1x16 KB Front Rack Reverse Lunge (2x53/2x35) 2 - [...]

Partner WOD Divide However 80 Double Unders 40 Wall Balls (20/14) 30 Box Jumps (24"/20") 20 Hang Power Cleans (135/95) 20 Burpee Pull-Ups 20 Hang [...]

MOBILITY A1 - Seated Plate Front Raise 2x10 @ 10# or 15# A2 - Foam Roll Upper Back 2x45s WOD AMRAP 16 12 AbMAt [...]

STRENGTH A1 Back Squat 5-5-3-3-1-1-1 A2 Box Jump from Sitting* 5-5-3-3-1-1-1 *Done IMMEDIATELY after squat set. Sit on bench, jump on box focusing on explosion [...]

WOD 3 Rounds for Time Run 800m 4 Push Press (115/75) 4 Burpee Over Bar 4 Push Press 4 Burpee Over Bar Rest 90s MOBILITY [...]

STRENGTH A1 - Tall Snatch 4x2-3* *Empty Bar or Minimal Weight B1 E2MOM x 7 2x Power Snatch + OH WOD 30-20-10 Box Step Up [...]