- STRENGTH - Strict Press 5 sets of 8 at 60% Superset with 20 band pull aparts   - WORKOUT OF THE DAY - AMRAP 20 min 50 Double Unders 40 Single Arm DB C&J [...]

- STRENGTH + ACCESSORY - Heavy Suitcase Deadlifts 10 reps Superset with 10 double bent over rows - WORKOUT OF THE DAY - For time: 200 M Run 21 Romanian Deadlifts 400 M Run 15 [...]

- WORKOUT OF THE DAY - 8 Rounds for time with a partner: 40 Calorie Row 30 Box Jumps 50 M DB Walking Lunge (length of Rig to turf and back) *Partners may split reps [...]

- ACCESSORY WORK - Bench Press with Dumbbells 4 sets of 10 Superset with 10 dips - WORKOUT OF THE DAY - For time: *Snatch Weight Must Ascending after Each Round of 3 With a [...]

- STRENGTH - EMOM x 7 2 squat cleans + 1 front squat at 60% - WORKOUT OF THE DAY - 4-8-12 2-4-6 Squat Clean Rope Climb Fitness: 55/75 Performance: 135/185 Elite: 185/225

- CORE WOD - 4 rounds 20/10 Rig leg Raises Hollow Hold Low plank Hold - WORKOUT OF THE DAY - Filthy 50! For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell [...]

- STRENGTH - EMOM x 6 8 Back Squats at 60% - WORKOUT OF THE DAY - “AGOC Test 1” 5 Rounds for Time: 15 HSPU 15 Double DB STOH 15 Cal Row 25 Min [...]

- STRENGTH - Deadlifts 4 sets of 8 at 65% Superset with 10-6 strict pull ups - WORKOUT OF THE DAY - 30-25-20 Chest to Bar Pull Up Power Clean and Jerk Fitness: 45/65 Performance: [...]

- WORKOUT OF THE DAY - With a partner rotate through the following stations as a team for max reps. Switch as needed. Score is total reps for entire workout for each station. 7 min [...]

- STRENGTH - Every 30 secs for 5 mins 3 position Snatch (hang, low hang, floor) - WORKOUT OF THE DAY - 2-4-6-8-10-12-14 Power Snatch KBS 200 M Run Fitness: 55/75, 25/35 KB Performance: 95/135, [...]