DOUBLE STRENGTH A1 Front Squat (2) 5-5-5-5 A2 Landmine Twist 4x20 B1 KB Z-Press (2) 4x8 B2 - Yates Row (1) 4x12 [...]

WOD AMRAP 20 3 Hang Power Snatch (115/85) 8 Toes to Bar Run 100m

STRENGTH A1 Hang Power Clean + Jerk 3-3-2-2-1 WOD 10-8-6-4-2 Deadlift (225/155) DB Push Press(50/35)

Core Strength EMOM 9 1 - 20 DB Glute Bridge (50/35) 2 - 30 Heel Taps 3 - 15 Superman Swimmer WOD Ghost 5 Rounds [...]

STRENGTH A1 Pistol Negative 3x3/leg* *5s descent. Measure depth, go lower and lower A2 Weighted Pull-Up 4x5 @ Weight or 4x5+ @ Strict Bodyweight WOD [...]

Strength A1 Bench Press 8-8-5-5 A2 Band Face Pull 3x10 Partner WOD You Go I Go (Divide however, but evenly) 3 Rounds 60 DB Snatch [...]

WOD "Jerry" Run 1 mile 2000m Row Run 1 mile

Strength A1 Pistol Negative 3x2-3/leg* *5s descent, go lower and lower **use to establish WOD scaling WOD EMOM 16 1 - 5 Pistol (L/R) 2 [...]

STRENGTH A1 Hang Power Clean 3-3-2-2... *Build to WOD Weight WOD 5 Rounds for Time 3 Deadlift (275/185) 7 Box Jumps

STRENGTH A1 KB Z Press 4x8 A2 Weighted Chin-Up 4x5 @ Weight or 4x5+ @ Strict Bodyweight WOD 4 Rounds for Time 3 Wall Walk [...]