Strength Beach Strength 8 Rounds of 30s Work/30s Rest Odd - Max DB Alternating Curls (2x25/2x20) Even - Max Single DB Overhead French Press (1x40/1x30) WOD Partner WOD You Go I Go AMRAP 10 10 [...]

Strength A1 - Tall Clean 4x3* *Empty Bar or Very Light Weight B1 - E2MOM x 6 Squat Clean 2-2-2-1-1-1 WOD 3 Rounds for Time 20 DB Snatch (1x50/1x35) 10 Box Jump Over (24"/20") Rest [...]

Strength A1 - Weighted Strict Dip 4x5 @ Weight 4x5+ @ Strict BW 4x8+ @ Band 4x5 @ Negative A2 - Incline Seal Row 4x12 WOD AMRAP 11 5 Push Press (135/95) 8 Strict Pull-Ups [...]

Core Strength EMOM 9 1 - 1x45s Dead Bug Med Ball Isometric Squeeze 2 - 1x12 Straight Arm Side Plank Pulse 3 - 1x12 Straight Arm Side Plank Pulse For Time Row 500m/400m - 750/600 [...]

WOD AMRAP 20 8 Deadlift (225/155) 10 Toes to Bar Run 400m *Compare to 8/09/24 Mobility Overhead Band Lat Stretch 1x60s Overhead Band Lat Stretch 1x60s Wall Pigeon 1x90s Wall Pigeon 1x90s [...]

Strength A1 - Strict Wall Handstand Push-Up 4x3-5* 4x2-3 5s Wall Negatives 4x5+ on Box 4x8+ Anything Else *No Mats to limit range of motion A2 - Weighted Strict Pull-Up 4x5 @ Weight 4x5+ @ [...]