September Beach Strength EMOM 9 1 - 1x10 Back to Wall DB Hammer Curl 2 - 1x10 DB Skull Crusher 3 - 1x10 Band Face Pull Partner WOD You Go I Go 1k Row Relay [...]

Core Strength EMOM 9 1 - 1x8 Turkish Sit-Up 2 - 1x8 Turkish Sit-Up 3 - 1x15 Superman Hamstring Curl WOD AMRAP 19 10 Wall Balls (20/14) 6 Toes to Bar Run 100m

Strength A1 - Weighted Dip 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x8+ @ Band 4x5 @ 5s Negatives A2 - DB Incline Seal Row 4x10 *Use 24" Box WOD 3 Rounds for Time 20 [...]

Strength Every 2 Minuntes for 7 Rounds: 3 Power Cleans Rest Remainder of 2 minutes *Start with a moderate challenge, but can add weight as you go* WOD 10 Minute AMRAP 2 Barbell Complex (135/95)* [...]

WOD 24 Minute AMRAP 3 Rounds of Cindy* Row 500/400m *Cindy = 5 Pull-Ups 10 Push-Ups 15 Air Squats Mobility A1 Couch Stretch 2x90s/side (foot on bench) A2 Couch Stretch 2x90s/other side A3 Seated Straddle [...]

Skill/Strength A1 Box Handstand Push-Up 4x5+ @ Highest Box Possible *Record box height and reps *Get more than 5? Increase box height and slow tempo A2 Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight [...]