STRENGTH A1 - Turkish Get Up 2-2-1-1 WOD 8 Rounds 4 Thrusters (135/95) 8 Pull-Ups Run 100m Rest 1 Minute 22 minute cap [...]

Core Strength A1 Bench Hip Flexor Sit-Up 3x10/Leg A2 Superman Swimmer 3x15 WOD 3 Rounds Row 1k 20 Renegade Rows (2x50/2x35) 20 Alternating Single Leg [...]

Strength/Skill A1 Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict 4x5 @ 5s Negative 4x8+ @ Band A2 Headstand Tuck (Kipping Handstand Push-Up Practice) 4x5-10* [...]

STRENGTH A1 E2.5MOM x 7 Rounds (17.5 Minutes) 2 Back Squat (Heavy) 4 Seated Box Jump (30"/24") B1 Barbell Pendlay Row 4x10 (155/105) B2 KB [...]

Strength A1 Turkish Get Up 2-2-1-1/side WOD "Lynne" 5 Rounds of 4 Minutes 1 Set Max Effort Bench Press (165/105)* 1 Set Max Effort Pull-Ups** [...]

Core Strength EMOM 9 1 - 1x20 Bear KB Drag Through (35/26) 2 - 1x12 Straight Arm Side Plank Pulse 3 - 1x12 Straight Arm [...]

Skill/Strength A1 Chest to Wall Handstand Hold 4xMax Effort or Accumulate 2 Minutes A2 Tall Kneeling Band Pass Through 4x8 Partner WOD You Go [...]

WOD 21-18-15-12-9-6-3 Floor Press (2x50/2x35) Calorie Row AbMat Sit-Up Beach Muscles EMOM 9 1 - x25 Straight Arm Band Lat Pulldown 2 - X10 DB [...]

STRENGTH A1 Front Squat 5-5-5-5 A2 Deficit (DB) Box Handstand Push-Up 4x5 *start at 20" then go higher *scale to DB Down-Dog Push-Up or Banded [...]

STRENGTH A1 - Turkish Get Up 3-3-2-2-1/side A2 - DB Supinating Bent Over Row 4x15/arm WOD AMRAP 15 8 Toes to Bar 6 Burpee Box [...]