- CORE WOD - 25-20-15-10-5 GHDSU Russian Twist 10 Min Cap* - HERO WORKOUT OF THE DAY - “STANLEY SMAGALA JR.” 5 Rounds for Time [...]

- STRENGTH - Power Clean + Hang Power Clean 4 sets of 2 at 75% - WORKOUT OF THE DAY - 5 Rounds for time [...]

- STRENGTH - Bench Press 3 sets of 3 at 75% *Superset with 3 sets 10 Elevated plate pushups Workout of the Day Every 4 [...]

- WORKOUT OF THE DAY - For time with a partner 75 Over Partner plank Burpees 75 Hang Power Clean 75 Box Jump 6 Rope [...]

- STRENGTH - Back Squats 3 sets of 2 at 85% Workout of the Day 10-15-20-15-10 Overhead Squat Cal Row Fitness: 35/45 Performance: 65/95 Elite: [...]

- STRENGTH - Deadlifts 3 sets of 2 at 90% Workout of the Day 6 MIN AMRAP X3 *1 min rest between rounds 100 M [...]

- ACCESSORY WORK - KB Overhead Walking Lunges 4 x 100 Ft *Alt Left Arm and Right Arm each set *Length of Rig to turf [...]

- STRENGTH - Power Snatch + Hang Power Snatches 4 sets of 2 at 75% - WORKOUT OF THE DAY - For time: 1 Mile [...]

- STRENGTH - Strict Press 4 sets of 2 at 75% *Each is Superset with 10 reps of Kb Strict High Pull - WORKOUT OF [...]

- WORKOUT OF THE DAY - 3 Rounds For Time in Teams of 2 30 Cal Bike 30 Box Jump Overs (24/20 in) 30 Pull-Ups [...]