STRENGTH A1 Deadlift 5-5-3-3 A2 - Weighted Pull-Up 3-3-1-1 B1 - Strict Press 4x5 B2 - Powell Raise 4x10/Arm

Skill/Strength A1 Bulgarian Split Squat (Low Box/Plate) 4x5/Leg A2 Handstand Kick-Up and Hold 4x5 + 5s Hold* *Kick-Up and Hold handstand against wall for 5 seconds. Try not to move Hands WOD EMOM 10 30s [...]

WARM-UP A1 - Tall Clean 3x3* *Empty bar or minimal weight A2 - Butcher Block Stretch 2x60s WOD AMRAP 18 2 Squat Clean (185/125) 6 Chest to Bar Pull-Up* Run 200m *Rx+ 3 Bar Muscle [...]

Strength A1 Half Kneeling Landmine Press 4x8/Arm A2 DB Supinating Bent Over Row 4x8/Arm Partner WOD You Go I Go (Divide However...) 2 Rounds 70/55 Cal Bike 60 DB Reverse Lunge (2x50/2x35) 70/55 Cal Row [...]

STRENGTH A1 - Top Support L-Sit* 3x Accumulate 30-45s *On Matador or Rings or Paralettes A2 - Hang* 3x Accumulate 45s *Easy? Add weight WOD 15-12-9-6-3 Deadlift (95/65) 10-8-6-4-2 Box Jump (24"/20") 9-7-5-3-1 DB Thruster [...]

STRENGTH A1 - Back Squat 3-3-3 WOD EMOM 16 1 - 1x3 Shoulder to Overhead (165/115)* 2 - 1x15 Supine Grip Australian Row 3 - 1x60s Max Effort Double Unders 4 - Rest *From Floor [...]