Skill/Strength A1 Box Handstand Push-Up 4x5 -If easy, go to higher box, tighten your pike, and slow tempo. -Scale to Down Dog HSPU, Banded Down Dog HSPU, Strict Push-Ups A2 Weighted Pull-Up 4x5 @ Weight [...]

STRENGTH Deadlift 10-8-5-5 WOD RFT 4 Rounds Row 250m 10 DB Burpee DL (2x50/2x35) Rest 90s

Strength Every 2 Minutes for 7 Rounds: 3 Power Snatch Rest Remainder of 2 Minutes WOD 1-2-3-4-5-6-7-8-9 Front Squat (135/95) Lateral Burpee Over Bar *14 Minute Cut Off

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 [...]