- STRENGTH - Deadlifts 3 sets of 3 at 80% - WORKOUT OF THE DAY - 18 MIN AMRAP -12 Suitcase Deadlift with 2 KB RX: 50/70 ( HEAVY) -200 M Farmer Walk/Carry (both KB [...]

- STRENGTH - Front Squats off rack 3 sets of 3 at 80% - WORKOUT OF THE DAY - 50-40-30-20-10 Front Squat 75/95 Slamball ground to over the shoulder 30/50 Push Press 75/95

- WORKOUT OF THE DAY - AMRAP (with a Partner) in 40 minutes Every 2 minutes, perform: 10 Hand release Push Up 10 Deadlifts 95/135 10 Hang Cleans 95/135 **Max Calorie Row (in the remaining [...]

- STRENGTH - Push Press off rack 3 sets of 4 at 75% - WORKOUT OF THE DAY - AMRAP 16 MIN 200-meter Run 14 Toes to Bar 200-meter Run 12 Shoulder to Overhead 105/155

- STRENGTH - Power Cleans 4 sets of 3 at 75% - WORKOUT OF THE DAY - 5-10-15-10-5 HSPU Front Squat 135/185

– HERO WOD – “Gallant” For Time: 1-mile Medicine Ball Run (20/14 lb) 60 Burpee Pull-Ups 800-meter Medicine Ball Run (20/14 lb) 30 Burpee Pull-Ups 400-meter Medicine Ball Run (20/14 lb) 15 Burpee Pull-Ups Behind [...]

- STRENGTH - Back Squats off rack 3 sets of 4 at 75% - WORKOUT OF THE DAY - 21-15-9-15-21 Box Jump Overs 20/24’ Dumbbell Renegade Row RX: 20/35 RX +35/50 Bike Cals

- STRENGTH - Snatch Pulls Heavy set of 3 - WORKOUT OF THE DAY - 3 Rounds for time: 600 M Row 12 OHS 105/155 9 Ring Dips

- WORKOUT OF THE DAY - For Time (with a Partner) 1 mile Run 90 KB Goblet Squat 80 Kettlebell Swings 35/53 70 BF sit up with Medball 60 Wall Ball Shots (14/20) 50 Plate [...]

- SKILL - EMOM 8:00 Set 1 - 2 Max Height Box Jumps Set 2 - 0:20 Hollow Hold/Rock + 10 Single Leg V-Ups - WORKOUT OF THE DAY - AMRAP 12 -2 Olympic/Squat/Full Snatches [...]