STRENGTH A1 - Ring Dip 4x5 @ Weight 4x5 @ Strict Bodyweight 4x5+ @ Matador Strict 4x5 @ Matador Negative A2 - DB Bent Over Row 4x10/Arm STRENGTH EMOM 16 1 - 15/12 Cal Bike [...]

Arm Strength A1 Barbell Curl 4x10 (55/35) A2 KB Pullover 4x10 (53/35) Partner WOD You Go I Go 20 Rounds (10 Each) 1 Wall Walk 3 Hang Power Clean (155/105) 6 Box Jump 9 Sit-Ups [...]

WOD "Artie" AMRAP 20 5 Pull-Ups* 10 Push-Ups 15 Squats 5 Pull-Ups* 10 Thrusters (95/65) *Option to do 2 Bar Muscle Ups Mobility A1 - Banded Couch Stretch 1x60s/Leg B1 - Box Hamstring Stretch 1x60s/Leg [...]

STRENGTH A1 Sumo Deadlift 4x5 WOD 3 Rounds 30 Double Unders 20 KB Reverse Lunge (2x53/2x35) 20 Single Arm KB Push Press (1x53/1x35)(10/arm) *11 Minute Cap

STRENGTH A1 - Back Squat 15-15 A2 - 2x16 Traveling Pigeon 2x45s Rocking Frog Pose STRENGTH B1 - Incline Barbell Bench Press 4x6 B2 - Barbell Pendlay Row 4x10

STRENGTH A1 - Landmine Twist 4x20 (55/35) A2 - Band Anchored Leg Raise 4x15 WOD 4 Rounds Run 600m* 20 KB Swings (53/35) Rest 90s *Run is 400m + 200m *25 Minute Cut Off [...]