STRENGTH A1 - E2MOM x 7 (14 Minutes Total) Barbell Complex 2-2-2-2-1-1-1 Clean and Jerk B1 - Front Squat 4x5 B2 - DB Bent Over [...]

Partner WOD EMOM 20 Alternate Rounds (10 each) 3 Hang Power Clean (155/105) 6 Side Shuffle 9 Push-Up Max Effort Burpees *score is total burpees [...]

WOD 4 Rounds for Time 21 DB Deadlift (2x50/2x35) 15 Pull-Ups 9 DB Front Squat (2x50/2x35) Shoulder Prehab A1 - DB Trap-3 3x10 (10/5) A2 [...]

Core Strength EMOM 9 1 - 1x15 PVC Pull-Up 2 - 1x12 Straight Arm Side Plank Pulse* 3 - 1x12 Straight Arm Side Plank Pulse* [...]

Strength A1 - Barbell RDL 4x10 A2 - Weighted Narrow Grip Chin-Up 4x5 @ Weight OR 4x5+ @ Strict Bodyweight 4x5 @ 5s negatives 4x8+ [...]

Snatch Warm-Up A1 - Tall Snatch 3x3* *Empty Bar/Minimal Weight A2 - Overhead Squat 3x8* *Empty Bar/Minimal Weight WOD 12 Rounds 2 Power Snatch (135/95) [...]

STRENGTH A1 - Bench Press 5-5-5-5 A2 - Yates Row 4x10 WOD Accumulate 4 Minutes of Dead Hang When you drop: 50 Double Unders 20 [...]

Arm Strength EMOM 9 1 - 1x12 DB Skull Crusher (2x30/2x20) 2 - 1x12 Drag Curl (2x30/2x20) 3 - 1x12 Seated DB Lateral Raise (2x15/2x10) [...]

STRENGTH Core Strength EMOM 9 1 - 1x20 DB Plank Drag Through (1x35/1x25) 2 - 1x12 Band Side Plank Row (red) 3 - 1x12 Band [...]

STRENGTH A1 - Thruster 4x5 (135+/95+) *from the floor A2 - Weighted Narrow Grip Chin Up 4x5 @ weight 4x5+ @ strict 4x5 @ negatives [...]