- STRENGTH - Bench Press 3 x 1 @ 90% *perform 6-8 Strict Pull-ups after each set. - WORKOUT OF THE DAY - For Time: 30-20-10: Double DB Deadlifts Alt DB Power Snatch *75 Double [...]

*for PM no strength portion* - STRENGTH - Every 2:00 x 4 rounds: 1 Back Squat @ 90-94% - WORKOUT OF THE DAY - DTSC x NO BULL Pride Take over for all PM classes [...]

- WORKOUT OF THE DAY - “Teams of 2” For Time: 3000 Meter Row: *Partner A Rows, Partner B completes AMRAP of: 5 C2B Pull-ups 10 Wall Ball Shots (20/14lbs) 15 HSPU *may switch as [...]

- STRENGTH - Build to a heavy single: Hang Full Snatch *10:00 min clock. *Hang is @ knees. - WORKOUT OF THE DAY - “Heavy-ish Randy” For Time: 75 Power Snatches *Pick a load you [...]

- STRENGTH - 3 x 1: Deadlifts @ 92-94% - WORKOUT OF THE DAY - For Time: 30-20-10 of: Deadlifts DB Box Step-ups (20”/24”) *goal here is to be be efficient on the DB Box [...]

- CORE WOD - 50 AbMat Sit-ups 40 Single Leg V-ups 30 Plank Knee to Elbow 20 Russian Twists (1,1,2,2 count) 1:00 min Low Plank Hold *10:00 min to complete. - WORKOUT OF THE DAY [...]

- STRENGTH - 2 x 1 of: Push Jerk @ 90% - WORKOUT OF THE DAY - 4 Rounds For Time: 400 Meter Ski 12/15 Cal Row 12 Alternating DB Squat Snatch Fitness: 15/25 Performance: [...]

- STRENGTH - Front Squat 2 x 1 @ 92-94% - WORKOUT OF THE DAY - AMRAP 12: 15 Lateral Burpees Over Bar 12 Front Squats 9 Toes To Bar Fitness : 35/45 Performance: 55//75 [...]

- WORKOUT OF THE DAY - 13 Rounds For Time: (with a Partner) 20 American Kettlebell Swings (35/53) 7 Burpee Box Jump Overs (20/24”) Buy Out: 2,000 Meter Run *Run together.

- STRENGTH - 5 sets of: 5 Barbell Hip Thrusts *15 Banded Good Mornings after each set. *Hip Thrusts = as heavy as possible - WORKOUT OF THE DAY - 3 Rounds For Time: 12 [...]