- SKILLS - Rope Climbs Single Leg Work

- WORKOUT OF THE DAY - -For Time in teams of 2, -Barbell movements one partner works one rest -Run is together With a 35 [...]

- STRENGTH - EMOM X 7 6 power cleans tap & go at 50% - WORKOUT OF THE DAY - AMRAP 7 min X 3 [...]

- STRENGTH - Back Squats 4 sets of 12 at 50% - WORKOUT OF THE DAY - “Irene” 3 Rounds for time 50 Double Unders [...]

- SKILL - Handstand Walks/Hold (14 mins) - WORKOUT OF THE DAY - “Falkel” AMRAP in 25 minutes 8 Handstand Push-Ups 8 Box Jumps 1 [...]

- STRENGTH - Bench Press 4 sets of 12 at 50% Superset with 12-10 Pushups - WORKOUT OF THE DAY - For time complete the [...]

- STRENGTH - Deadlifts 4 sets of 12 at 50% Superset with 12 Db Glute Bridges (heavy) - WORKOUT OF THE DAY - 30-21-15-9 Double [...]

- WORKOUT OF THE DAY - “Anna” Partner Hero Wod For Time (with a Partner) 1 mile Run 90 Box Jump Overs (24/20 in) 80 [...]

- STRENGTH - Strict Press Build to a heavy single - WORKOUT OF THE DAY - “Friday Barbell Chipper” For time Complete: 30 Back Squat [...]

- ACCESSORY WORK - Bulgarian split squats superset with elevated goblet squats. 4 by 10 each movement. - WORKOUT OF THE DAY - “Fight Gone [...]