Squat Mobility Circuit 1 - Paleo Chair 2x45-60s 2 - Banded Lateral Monster Walk 2x10 steps/direction 3 - Frog Pose - 2x45-60s Strength Meets WOD [...]

Core Strength EMOM 9 1 - 45s Deadbug Hold 2 - Straight Arm Side Plank Pulse 1x12 3 - Straight Arm Side Plank Pulse 1x12 [...]

Core Strength EMOM 9 1 - 45s Dead Bug Hold 2 - Straight Arm Side Plank Pulse 1x12 3 - Straight Arm Side Plank Pulse [...]

WOD 5 Rounds 3 Minutes Work/3 Minutes Rest Row 500/400 8 Burpee Over Rower Time Remaining: Max Effort Alternating DB Snatches (50/35) *Score is [...]

Strength A1 - Ring Push-Up 4x8 *Feet and hands on same plane (feet on box?) *Scale to band assisted A2 - DB Incline Seal Row [...]

Skill Work A1 Handstand Kick-Up Drill 4x5 *Hands don't move (IE, don't forward cartwheel) *Hold handstand for 5s before dropping. *If you can, try to [...]

Strength A1 Bench Press 5-3-1-1-1 *Read this as 5 "working," IE challenging, sets. When possible, add weight, but avoid failing reps. A2 DB Bent Over [...]

Core Strength A1 - KB Lateral Squat with Hand Off ("Seth Currys") 1x20 A2 - Straight Arm Side Plank 1x10 A3 - Straight Arm Side [...]

Strength A1 Weighted Chin Up 4x5 @ Weight 4x5+ @ Strict Tempo Bodyweight 4x8+ @ Strict Banded 4x5 @ Negatives A2 Dumbbell Lateral Box Step [...]