STRENGTH A1 - Pressing Overhead Squat 4x2-3* Empty Bar A2 - Weighted Chin-Up 8-8-5-5 Or 4x5+ @ Strict Bodyweight 4x5 @ Negatives 4x8+ @ Band [...]

Strength A1 Bench Press 4x6 A2 Barbell Curl 4x10 (55/35) Partner WOD You Go I Go DB Front Squat (2x50/2x35) 2-4-6-8... DB Renegade Row (2x50/2x35) [...]

WOD 3 Rounds Row 1000m 20 Deadlifts (225/155) 20 Burpee *25 Minute Cut-Off MOBILITY A - Side Lying Quad Stretch 1x60s/Side B - Box Hamstring [...]

STRENGTH A1 Pressing Overhead Squat 3x2-3* *Empty Bar or PVC Pipe. B1 Snatch 2-2-2-1-1 WOD AMRAP 10 10 Hand Release Push-Ups 10 Box Step Ups [...]

STRENGTH A1 - Strict Pull-Up 8-8-5-5 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ Negatives 4x8+ Band A2 - Landmine Twist 4x20 (55/45) WOD 5 [...]

Strength A1 - Strict Dip 5-5-3-3 @ Weight or 4x5+ @ Strict Bodyweight 4x5 @ Negatives 4x8+ @ BAnd A2 - DB Top Down Row [...]

Strength A1 Back Squat 10-10-10 A2 Tib Raise 4x Max Effort WOD 20 Rounds for Time 4 DB Snatch (1x50/1x35) 4 DB OH Lunge 3 [...]

Open Gym! 9 to 11.

Core Strength EMOM 9 1 - 1x40 Heel Taps 2 - 1x15 Anchored Leg Raise 3 - 1x10 Arch Up + 10s Arch Hold WOD [...]