Strength A1 - Deadlift 3 x 5 @ 85%   A2 - Frog pumps with DB - 3 x 15   Workout 8 RFT 8 [...]

Strength A1 - Back squat -5 x 3 @ 85%   A2 - "MJ" calf raises - 4 x 15   Workout For time 25-20-15-10-5 [...]

Workout 24 min AMRAP 20/15 cal row 10 Ring dips 4 Turkish Get-Ups/arm (50/35)

REST DAY! Get outside and do something fun. Or just relax! - **NO yoga or Gainz this weekend** See you tomorrow!

Workout 20 min AMRAP 5 Handstand push ups 10 Pull ups 15 Box jumps (24/20") ******* SoberWOD - 1:30-2:30pm

Strength A1 - Deadlift -5-3-3-2-2* *Deadstop   A2 - Side plank rotations -4 x 8/side   Workout For time 30 Curtis-Ps (95/65) *A CurtisP is [...]

Strength A1 - Back squat -5-3-3-2-2* *2 second tempo down on every rep   A2 - Tib raises -4 x 10   Workout 6 min [...]

Workout 4 RFT 500/400m row 25 KB Swings (53/35#) 25/20 cal bike 25 Hand release T-push ups Mobility 5-way banded shoulder stretch- 20 sec each [...]

Strength A1 - Bench press - 5-3-3-1-1* *1 sec pause at the chest 1st rep every set   A2 - Gorilla Rows - 3 x [...]

Strength 1 A - Power clean + hang squat clean - Build to a heavy double of the complex in 10 minutes B - EMOM [...]