STRENGTH A1 - Top Support L-Sit* 3x Accumulate 30-45s *On Matador or Rings or Paralettes A2 - Hang* 3x Accumulate 45s *Easy? Add weight WOD 15-12-9-6-3 Deadlift (95/65) 10-8-6-4-2 Box Jump (24"/20") 9-7-5-3-1 DB Thruster [...]

STRENGTH A1 - Back Squat 3-3-3 WOD EMOM 16 1 - 1x3 Shoulder to Overhead (165/115)* 2 - 1x15 Supine Grip Australian Row 3 - 1x60s Max Effort Double Unders 4 - Rest *From Floor [...]

Core EMOM 1 - 1x15 Band Anchored Leg Raise 2 - 1x12 Straight Arm Side Plank Pulse 3 - 1x12 Straight Arm Side Plank Pulse Open Prep WOD Open 24.1 21 DB Snatch (Arm [...]

STRENGTH A1 - Snatch Grip Deadlift 5-5-3-3 A2 - Wall Walk 4x4 + 5s Hold B1 - Bulgarian Split Squat 4x8 B2 - Weighted Chin-Up 3-3-1-1

STRENGTH A1 - Barbell Pause Floor Press 4x6* *Dead-stop 2s with elbows on ground A2 - Incline Seal Row 4x10* *Bench on 24" box WOD 4 Rounds Run 600m* 20 KB Swings (53/35) Rest 90s [...]

Strength A1 - Back Squat 5-5-5 Partner WOD You Go I Go 3 Rounds 20 Turkish Get-Up (44/26)(10/each)(5/arm) 20 Strict Pull-Ups 4 50" Walking Lunge (Bodyweight)