- ROWING INTERVALS - 500m 40 sec rest 400m 40 sec rest 300m 40 sec rest 200m 40 sec rest Ascending pace every round. 10 [...]

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

- STRENGTH - Squat Clean + Front Squat EMOM x 7 One rep every minute at 75% - WORKOUT OF THE DAY - 4 Rounds [...]

- WORKOUT OF THE DAY - In teams of 2 for time: 150 Wall ball 75 Cal Row 75 Toes to Bar 125 Wall ball [...]

- STRENGTH - Front Squats with 2 sec pause 4 sets of 3 at 75% - WORKOUT OF THE DAY - EMOM 16 MIN EVEN: [...]

- STRENGTH - Deadlifts 5 sets of 3 at 80%. - WORKOUT OF THE DAY - “Diane” 21-15-9 Deadlifts Handstand Push-Ups *15 min cap Fitness: [...]

- 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 [...]