- CORE WOD - 8 MIN: 30-20-10 V-Ups In between sets 20 sec hollow Hold - WORKOUT OF THE DAY - Benchmark: “Jerry” For Time [...]

- STRENGTH - Strict Press 4 sets of 3 at 70% Superset with 4 sets of 10 push ups. - WORKOUT OF THE DAY - [...]

- STRENGTH - Power Snatch EMOM X 7 1 rep per minute at 70% - WORKOUT OF THE DAY - For time: 400 M Run [...]

- WORKOUT OF THE DAY - 5 rounds for time With a partner     18 Devil Press 26 Cal Row 32 Toes to Bar [...]

- STRENGTH - Back Squats with 2 sec pause 4 sets of 3 at 75%. 14 mins - WORKOUT OF THE DAY - 21-15-9 Bike [...]

- STRENGTH - Deadlifts 4 sets of 4 at 75% 16 mins - WORKOUT OF THE DAY - EMOM 8 MIN EVEN: 6 Deadlift ODD: [...]

- ACCESSORY WORK - Superset Strict Pulls Ups & Dips 5 sets of 5 Fast! - WORKOUT OF THE DAY - "Three fathers" For Time [...]

- STRENGTH - Push Jerks 5 sets of 5 at 65% 14 mins - WORKOUT OF THE DAY - 3 Rounds for time 100 Double [...]

- STRENGTH - Power Clean EMOM X 7 At the top of each minute perform 1 Power Clean @ 70% of 1 RM Rest in [...]

– SKILLS – Pistol Squat Progressions