STRENGTH A1 Ring Push-Up 4x8* *scale to band, then floor A2 Powell Raise 4x10/arm WOD AMRAP 15 5 Wall Walk 20 Ring Rows 20 KB [...]

Strength/Skill A1 Weighted Chin-Up 3-3-1-1 A2 Power Position Power Snatch 3-3-2-2-1... (Building towards WOD weight (or heavier)) WOD 12 Rounds for Time 2 Power Snatch [...]

Technique/Mobility A1 Tall Clean 3x3* empty bar/minimal weight A2 Butcher Block 2x60s WOD Partner WOD You Go I Go 14 Rounds (7 Each) 16 Landmine [...]

WOD 2 Rounds Run 800m Row 1k Then 4 Rounds 3 Wall Walk 20 DB Anchored AbMat Sit-Ups *26 minute cap Friday Muscles A1 Ring [...]

DOUBLE STRENGTH A1 Bulgarian Split Squat (1) 4x8/Leg* *plate/low box A2 Weighted Matador Dip (1) 8-8-6-6 B1 Barbell RDL (1) 4x8 B2 Australian Row (1) [...]

STRENGTH A1 Weighted Pull-Up 3-3-1-1 or 4x5 @ Strict Bodyweight 4x5 @ 5s Negatives 4x8+ @ Band A2 Power Position Power Snatch 3-3-2-2-1 WOD 3 [...]

STRENGTH A1 Back Squat (2) 10-10-8-8 A2 90/90 Switch w/ Rotation 2x10 (5/side) then Lateral Monster Walk 2x40 steps (20 each direction) WOD 5 Rounds [...]

STRENGTH A1 Bench Press (3) 5-5-3-3 A2 Kickstand Rotational Row (1) (Lawnmowers)* 3x12/Arm WOD Open 13.2 AMRAP 10 5 Shoulder to Overhead (115/85) 10 Deadlift [...]

Partner WOD You Go I Go 12 Rounds (6 Each) 3 Hang Power Clean (115/85) 4 Front Rack Lunge (115/85) 3 Shoulder to Overhead (115/85) [...]

Strength A1 Back Squat 8-8-5-5 A2 DB Bent Over Row 4x12 WOD EMOM 12 1 - 10 Chest to Bar Pull-Up 2 - 15 Deficit [...]