Strength A1 Sumo Deadlift 5-5-3-3-3 A2 Straight Leg Hip Abduction 4x10/Leg WOD EMOM 12 1 - 1x16 KB Front Rack Reverse Lunge (2x53/2x35) 2 - [...]

Partner WOD Divide However 80 Double Unders 40 Wall Balls (20/14) 30 Box Jumps (24"/20") 20 Hang Power Cleans (135/95) 20 Burpee Pull-Ups 20 Hang [...]

MOBILITY A1 - Seated Plate Front Raise 2x10 @ 10# or 15# A2 - Foam Roll Upper Back 2x45s WOD AMRAP 16 12 AbMAt [...]

STRENGTH A1 Back Squat 5-5-3-3-1-1-1 A2 Box Jump from Sitting* 5-5-3-3-1-1-1 *Done IMMEDIATELY after squat set. Sit on bench, jump on box focusing on explosion [...]

WOD 3 Rounds for Time Run 800m 4 Push Press (115/75) 4 Burpee Over Bar 4 Push Press 4 Burpee Over Bar Rest 90s MOBILITY [...]

STRENGTH A1 - Tall Snatch 4x2-3* *Empty Bar or Minimal Weight B1 E2MOM x 7 2x Power Snatch + OH WOD 30-20-10 Box Step Up [...]

EMOM Core Work EMOM 9 1 - 1x12 Straight Arm Side Plank Pulse 2 - 1x12 Straight Arm Side Plank Pulse 3 - 1x12 Anchored [...]

Core EMOM 1 - 1x12 Side Plank Rotation 2 - 1x12 Side Plank Rotation 3 - 1x5 Kneeling T-Bridge Reach (5s Hold) Partner WOD You [...]

STRENGTH A1 - Back Squat 4x5 A2 - Single Leg BK Calf Raise 4x10/Leg WOD 3 Rounds 3 Minutes Work/3 Minutes Rest Row 500m Time [...]

WOD Nate-Ish 10 Rounds 2 Bar Muscle Up* 4 Handstand Push-Up 8 KB Swing (70/53) *Scale to 1 MU rep, 2 to 4 Strict [...]