STRENGTH A1 Power Position Power Clean (1*) 3-3-3-3 WOD 9-7-5 Power Clean (155/105) Push Press then Run 800m

STRENGTH A1 - Bench Press (1) 4x8 A2 - Seated DB Shoulder Rotation (1) 4x10 (10/5) WOD EMOM 12 1 - Max Double Unders 2 [...]

DOUBLE STRENGTH A1 - West Coast Front Squat (2) 4x6 A2 Half Kneeling Medicine Ball Throw 4x8/side (10/6) B1 KB Front Rack Lateral Box Step [...]

STRENGTH A1 - Strict HSPU (2) 4x5+ or 4x5 @ Box HSPU 4x5 @ Downdog HSPU A2 - Weighted Chin-Up (1) 4x5+ @ Weight 4x5 [...]

WOD 50-40-30 Wall Balls (20/14) 40-30-20 AbMat Sit-Ups 100m KB Farmer's Carry (2x70/2x44) Arms EMOM 9 30s Max/30s Rest 1 - Barbell Curls (45/35) 2 [...]

DOUBLE STRENGTH A1 - West Coast Front Squat (1) 4x8 A2 Staggered Stance Landmine Press (2) 4x8/Arm (80/55) B1 KB Front Rack Lateral Box Step [...]

Old City Benchmark 25.1 AMRAP 20 20 DB Snatch (50/35) 20 Floor Press (2x50/2x35) 20 Ring Rows Shoulder Strength A1 Powell Raise 3x10 A2 Back [...]

STRENGTH A1 - Power Position Squat Clean + Overhead (1) 2-2-1-1 *10 Minutes to Work to Working Weight B1 - Front Rack Sotts Press 4x5* [...]

STRENGTH A1 - Strict HSPU (1) 4x5+ or 4x5 @ Box HSPU 4x5 @ Downdog HSPU A2 - Weighted Pull-Up (1) 4x5+ @ Weight 4x5 [...]

Core Strength EMOM 9 1 - 15 DB Half Kneeling Woodchop (25/15) 2 - 15 DB Half Kneeling Woodchop (25/15) 3 - 16 Medicine Ball [...]