- ACCESSORY STRENGTH - Dumbbell Strict Press Dumbbell Renegade Rows 4 sets of 10 each (Heavy) - WORKOUT OF THE DAY - 4 Rounds: 40 sec on; 20 sec off Min 1: Max Slam Ball [...]

- ROW INTERVALS - 5 Rounds: 10 Cal Row 30 sec rest in btw rounds. *goal is to increase the pace each round. - WORKOUT OF THE DAY - “CrossFit Open 2017 - 17.5 10 [...]

- STRENGTH - EMOM x 8 1 Power Snatch + 4 OHS at 60% - WORKOUT OF THE DAY - 7 Min AMRAP: 21 GHD Sit-ups 15 DB Devil Press 12/9 Cal Bike *2 min [...]

- STRENGTH - Box Squats 4 sets of 6 at 60% Superset with 10 DB weighted step ups (5,5) - WORKOUT OF THE DAY - For Time: 10-9-8-7-6-5-4-3-2-1 Pull up 1-2-3-4-5-6-7-8-9-10 Front Squat Fitness: 55/75 [...]

- WORKOUT OF THE DAY - In Teams of 2: For Time: 100/80 Cal Ski 80 Hang Power Snatch 60 Burpees Over Bar 80 HSPU 100/80 Cal Ski *one partner works, one partner rests. *time [...]

- STRENGTH - Deadlifts 4 sets of 8 at 60% Superset with 8 split squats (4,4) - WORKOUT OF THE DAY - 3 Min AMRAP x 5 Rounds: *1 min rest between rounds* 15/12 Cal [...]

- STRENGTH - Bench Press 5 sets of 5 at 60% *Superset with 10 Strict Dips - WORKOUT OF THE DAY - For Time: 2 Rounds: 12 Toes to Bar 9 Ring Dips 400 M [...]

- STRENGTH ACCESSORY - Barbell Bent Over Rows W/ Ring rows 4 sets of 10 each - WORKOUT OF THE DAY - Hero Wod “Alexander”: 5 Rounds For Time 31 Back Squats 95/135 12 Power [...]

- STRENGTH - Push Jerk EMOM x 6 6 reps at 50% - WORKOUT OF THE DAY - 14 min AMRAP: Ascending by 3.. 3 Burpee Box Jump Overs 3 Pull ups 3 STOH Fitness: [...]

- STRENGTH - Front Squats 4 sets of 8 at 60% - WORKOUT OF THE DAY - 35-30-25 DB Push ups Calorie Row DB Walking Lunge (one OH one Suitcase Carry)