- CORE WOD - 40-30-20-10 Medball Stir The Pot Medball Russian Twists Medball Bf Sit ups 10 min cap - WORKOUT OF THE DAY - [...]

- STRENGTH - Deadlifts 4 sets of 12 at 55% 10 mins - WORKOUT OF THE DAY - 6 min AMRAP x 4 *Rest 1 [...]

- STRENGTH - Front Squats from the floor. 4 sets of 12 at 55%. 10 mins - WORKOUT OF THE DAY - 21-15-9-15-21 Squat Clean [...]

-WORKOUT OF THE DAY - “Agent Billy Clardy” AMRAP (in a Team of 3) in 48 minutes Partner A: Run 400 meters (sub Row or [...]

- STRENGTH - EMOM x 6 3 touch and go Power Snatches Build to a heavy set of 3 - WORKOUT OF THE DAY - [...]

- STRENGTH - Push Press + Push Jerk EMOM x 8 2 Push Press + 1 Push Jerk *Build up to a heavy set 80%+ [...]

- ACCESSORY WORK - 3 rounds of 50 FT each arm Upside Down Kb Hold Walk Overhead Carry Kb Walk - HERO WOD - “Hansen” [...]

- STRENGTH - EMOM x 8 Sumo Deadlifts Build up to a heavy set of 2 - WORKOUT OF THE DAY - Tabata Tuesday: 10 [...]

- STRENGTH - Overhead Squats 5 sets of 5. 10 Min - WORKOUT OF THE DAY - For Time 25 Overhead Squats (95/65 lb) 50 [...]

- WORKOUT OF THE DAY - “Billa” Partner Herowod 25 Rounds for Time (with a Partner) 9 Wall Ball Shots (20/14 lb) 6 Burpees 3 [...]