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+ @ [...]

Partner WOD You Go I Go 6 Rounds (3 Each) 10 DB Deadlift (2x50/2x35) 10 Push-Up to Single Arm Renegade Row (2x50/2x35) 30 Cross Body Mountain Climbers then 10 Rounds (5 Each) 10 Alternating [...]

WOD 2 Rounds Row 1500m/1200m* 5 Wall Walks 35 Sit Ups *As Equipment Allows. Bike = 90/72 Cal *25 Minute Cap Friday Arms EMOM 11 1 - 1x10 Standing Back to Wall Barbell Curl (55/40) [...]

Core Strength EMOM 9 1 - 1x12 Strict Hanging Knee Raise 2 - 1x12 Straight Arm Side Plank 3 - 1x12 Straight Arm Side Plank WOD 3 Rounds 5 Lateral Over the Bar Burpee 8 [...]

Strength A1 Barbell Romanian Deadlift 4x8* *Aim for 70-80% 1 RM DL A2 KB Pullover 4x10 WOD 11 Minute AMRAP 12 DB Reverse Lunge (2x50/2x35) 25 Double Unders

Strength A1 Weighted Dip 4x5 @ Weight 4x5+ @ Strict Tempo Bodyweight 4x8+ @ Band 4x5 @ 5s Negatives A2 Single Arm DB Bent Over Row 4x10/Arm - Heavy WOD "Helen" 3 Rounds Run 400m [...]