Skill/Mobility A1 - Tall Clean/Power Clean 3x3 * *Empty Bar of Minimal Weight A2 - Butcher Block Stretch 3x60s OPEN PREP WOD CrossFit Open 11.2 [...]

STRENGTH A1 - Snatch Grip DL 5-5-3-3 A2 - Landmine Rotation 3x20 (55/45) B1 - Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x5 [...]

Strength A1 Bench Press 4x5 A2 Powell Raise 4x10/Arm Partner WOD You Go I Go Divide However, But Evenly 3 Rounds for Time 30 Power [...]

STRENGTH A1 - Front Squat 4x5 A2 - Foam Roll Upper Back 3x60s WOD 4 Rounds of 2 Minutes AMRAP/2 Minutes Rest 20 KB Swings [...]

Core Strength EMOM 9 1 - 1x45s Chest to Wall Handstand Push-Up 2 - 1x15 DB Half Kneeling Wood-Chop (1x30/1x20) 3 - 1x15 DB [...]

WOD 5 Rounds of 3 Minute AMRAP/1 Minute Rest 1 Power Clean (185/135) 3 Double Push-Up Burpee 9 Air Squat [...]

STRENGTH A1 - Strict Press 4x5 A2 - Barbell Pendlay Row 4x8 B1 - Weighted Strict Chin-Up 4x5 @ Weight 4x5+ @ Strict 4x5 @ [...]

Core EMOM 9 Core/Skill A1 - Pistol Negative Practice 3x3/Leg *Go lower by stacking short boxes and plates. 5 seconds per rep. WOD AMRAP 17 [...]

Strength Beach Muscle EMOM 9 1 - 1x12 DB Hammer Curl (2x30/2x20) 2 - 1x12 Flat DB Tricep Extension (2x30/2x20) 3 - 1x15 Band Anchored [...]

Strength A1 - Back Squat 8-8-5-5 WOD 500m Row Shoulder to Overhead (135/95) 15-10-5 Sit-Ups 30-20-10