STRENGTH A1 - Box Handstand Push-Up 4x5 *Easy? Go to higher box, slow tempo, add reps A2 - Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x8+ @ Band 4x3-5 @ 5s Negatives WOD [...]

Core Strength EMOM 9 1 - 1x12 Side Plank Rotation 2 - 1x12 Side Plank Rotation 3 - 1x12 Anchored Leg Raise* *Hold KB or base of rig WOD 5 Rounds 2 Minutes AMRAP/2 [...]

Beach Strength EMOM 12 1 - 1x12 Seated DB Curl (2x30/2x20) 2 - 1x12 DB Skull Crusher (2x30/2x20) 3 - 1x40 Heel Taps 4 - Rest Partner WOD 18 Minute AMRAP Team 200m Farmer's/Med Ball [...]

WOD 5 Rounds for Time Run 400m 3 Hang Power Clean (135/95) 3 Front Squat 3 Shoulder to Overhead

STRENGTH A1 - 1s Pause Floor Press 3x6 A2 - DB Bent Over Row 3x12/Arm WOD 21-15-9 Deadlift (225/155) 7-5-3 Wall Walk 50 Double Unders

STRENGTH A1 - Bulgarian Split Squat 4x5/leg A2 - Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x8+ @ Banded 4x3-5 @ Negatives WOD 3 Rounds Row 500/400m 25 Sit-Ups 20 Box Step Ups [...]