- 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 75/105 Toes to Bar

-WORKOUT OF THE DAY - “Agent Billy Clardy” AMRAP (in a Team of 3) in 48 minutes Partner A: Run 400 meters (sub Row or Ski) Partner B performs AMRAP of: 12 Overhead Plate Alternating [...]

- STRENGTH - EMOM x 6 3 touch and go Power Snatches Build to a heavy set of 3 - WORKOUT OF THE DAY - For Time 4-6-8-10-12-14-16-18-20 Hang Power Snatch Box Jump Over 20”/24”

- STRENGTH - Push Press + Push Jerk EMOM x 8 2 Push Press + 1 Push Jerk *Build up to a heavy set 80%+ * - WORKOUT OF THE DAY - 4 Min AMRAP [...]

- ACCESSORY WORK - 3 rounds of 50 FT each arm Upside Down Kb Hold Walk Overhead Carry Kb Walk - HERO WOD - “Hansen” 5 Rounds For Time 30 Kettlebell Swings 53/70 30 Burpees [...]

- STRENGTH - EMOM x 8 Sumo Deadlifts Build up to a heavy set of 2 - WORKOUT OF THE DAY - Tabata Tuesday: 10 Rounds of 90 Sec Work 30 sec rest Alternating Movements [...]

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

- WORKOUT OF THE DAY - “Billa” Partner Herowod 25 Rounds for Time (with a Partner) 9 Wall Ball Shots (20/14 lb) 6 Burpees 3 Power Cleans (155/105 lb) After Round 6, perform: 1 mile [...]

- 9/11 MEMORIAL WOD - For Time 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) [...]

- STRENGTH - Push Jerks 4 sets of 4 Build up to a heavy set of 4. 10 min - WORKOUT OF THE DAY - “Snickers" 30-20-10: Power Cleans Front Squats Push Jerks RX Barbell: [...]