Core Strength EMOM 9 1 - 1x10 Arch Up + 10s Arch Hold 2 - 1x12 DB Half Kneeling Woodchop 3 - 1x12 DB Half Kneeling Woodchop "Jordan" 100 KB Swing (53/35) 100 Sit-Ups [...]

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 Clean (155/105) Box Jump (30"/24")

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 - 1x12 KB Pullover (1x44/1x26) 3 - 50 Double Unders 4 [...]

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 Power Cleans (135/95) 30 Box Jumps 40 Wall Balls 80 [...]

MOBILITY A1 - Seated Plate Front Raise 2x10 @ 10# or 15# A2 - Foam Roll Upper Back 2x45s WOD AMRAP 16 12 AbMAt Sit-Up 6 Deadlift (185/105) 3 Handstand Push-Up Minute 0,4,8,12 Row [...]

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 STRENGTH B1 - DB Supinating BOR 4x12/Arm B2 - Powell [...]