- STRENGTH - Front Squat 5 sets of 5 at 55% *2 second pause at bottom* - WORKOUT OF THE DAY - 3 Rounds for time 8 min Cap *remaining time is rest * 6 [...]

- ACCESSORY WORK - Wallwalks & push ups 5 x 5 Wallwalks + 10 push ups - WORKOUT OF THE DAY - “The Chief is Dead” 5 x 4 Min AMRAP 1 Min rest between [...]

- STRENGTH - Push Jerk EMOM x 7 7 reps at 55% (Barbell will be from the floor) - WORKOUT OF THE DAY - 9-15-18-21-27 Row STOH Fitness: 65/95 Performance: 115/165 Elite: 135/185

- STRENGTH - Sumo Deadlifts High Pull 4 sets of 8 at moderate weight Superset with barbell back reverse lunges (5l,5l) - WORKOUT OF THE DAY - 4 Rounds for time 8 Single Arm Devil [...]

- WORKOUT OF THE DAY - 3 Rounds for time: in Teams of 2 Complete: 1600 Row (Must Switch every 400M) 20 DB Renegade Rows 30 One Arm DB Full Snatch (Alternating from Floor) 3 [...]

- STRENGTH - Every 30 secs for 5 MIN 1 rep of 3 position clean at 55% (hang, low hang. Floor) - WORKOUT OF THE DAY - 4 MIN AMRAP x 5 *1 min rest [...]

- STRENGTH - Deadlifts 4 of 10 at 60% Superset with 20 banded good mornings. - WORKOUT OF THE DAY - 3 Rounds of Cindy 15 Deadlift 3 Rounds of Cindy 12 Deadlift 3 Rounds [...]

- CORE WOD - 21-15-9 Hollow Rocks Weighted Sit Ups V-ups - WORKOUT OF THE DAY - New Girl Benchmark “Ingrid” 10 Rounds for Time 3 Power Snatches 3 Over the Bar Burpees Fitness: 65/95 [...]

- STRENGTH - Push Press 4 sets of 10 at 55% Superset with 10 Arnold Presses - WORKOUT OF THE DAY - For time: 15-20-25 Bike Cal Thrusters ….Directly into 15-20-25 Bike Cal Front Squat [...]

- STRENGTH - Back Squats 5 sets of 5 with 2 second pause at 55% - WORKOUT OF THE DAY - 2 Rounds for time: 600 M Run 100 Double Unders 30 Box Jumps 20 [...]