STRENGTH A1 - Bench Press 4x6 A2 - Tricep Kickback 4x10/Arm WOD AMRAP 14 20 Single Arm KB Front Squat 30 Alternating V-Up 40 Double Unders

STRENGTH A1 - Turkish Get Up 4x2/Arm A2 - DB Bent Over Row 4x12/Arm WOD 5 Rounds 5 Deadlift (225/155) 10 Box Jumps (24"/20") Run 200m Rest 60s *20 Minute Cap

STRENGTH A1 - Tall Snatch 3x2* *Empty Bar or Minimal Weight B1 - E2MOM x 6 3 x Power Snatch + OHS C1 - Weighted Chin-Up 2-2-1-1 Strict Body Weight Chin-Up 4x5+ Chin Up Negatives [...]

STRENGTH A1 - Back Squat 4x5 A2 - Single Leg BK Calf Raise 4x10/Leg WOD 3 Rounds 3 Minutes Work/3 Minutes Rest Row 500m Time Remaining: Max Effort

EMOM Core EMOM 9 1 - 1x15 Pike Over 2 - 1x12 Straight Arm Side Plank Pulse* 3 - 1x12 Straight Arm Side Plank Pulse WOD Cindy XXX AMRAP 20 10 Pull-Ups 20 Push-Ups 30 [...]

STRENGTH A1 - Bench Press 4x10 A2 - Band Face Pull 4x15 WOD EMOM ? 6 AbMat Sit-Ups 5 Deadlift (185/125) 4 Box Jumps (24"/20")* *Add 2 Box Jump every minute for as long as [...]