- SKILL - Kipping/Butterfly Pull ups 15 mins - WORKOUT OF THE DAY - Benchmark Wod “Double Helen” 3 Rounds for Time 800 meter Run [...]

- STRENGTH - Deadlifts 3 sets of 1 at 90% *15 mins - WORKOUT OF THE DAY - 3 Rounds for Time: 12 Box Jumps [...]

- STRENGTH - Front Squats 3 sets of 1 90% - WORKOUT OF THE DAY - AMRAP 16 MIN 5 Thrusters 10 OTB Burpees 250 [...]

- WORKOUT OF THE DAY - For time 100 wallballs -600m run 80 Front Squats -600m run 60 medball sit ups -600m run 40 Thrusters [...]

- STRENGTH - Hang Power Snatch + Hang Olympic Snatch 3 sets of 2 heavy reps 80% + – WORKOUT OF THE DAY – 3-6-9-12-15-12-9-6-3 [...]

- STRENGTH - Close-grip Bench Press 3 sets of 3 heavy   - WORKOUT OF THE DAY -   For Time: 1 mile Run Buy [...]

- SKILL - Handstand Progressions (Handstand hold/walk/wall-walks) - WORKOUT OF THE DAY - HeroWod “JJ” For Time 1 Squat Clean 10 Handstand Push-Ups 2 Squat [...]

- STRENGTH - Deadlifts 3 sets 2 at 85% - WORKOUT OF THE DAY - Every 4 min on the minute for 4 Rounds Complete: [...]

- STRENGTH - Back Squats off rack 2 sets of 3 at 85% - WORKOUT OF THE DAY - AMRAP in 20 minutes 10 Deadlifts [...]

- WORKOUT OF THE DAY - In teams of two AMRAP for 35 MIN: -15 Power Snatches 75/95 -12 Box Jump Overs 20”/24” -9 Toe [...]