- CORE WOD - 8 MIN: 30-20-10 V-Ups In between sets 20 sec hollow Hold - WORKOUT OF THE DAY - Benchmark: “Jerry” For Time 1 mile Run 2,000 meter Row 1 mile Run Fitness: [...]

- STRENGTH - Strict Press 4 sets of 3 at 70% Superset with 4 sets of 10 push ups. - WORKOUT OF THE DAY - 16 min amrap 9 DB Clean and Jerk (from the [...]

- STRENGTH - Power Snatch EMOM X 7 1 rep per minute at 70% - WORKOUT OF THE DAY - For time: 400 M Run Buy in 28-18-8 Hang Power Snatch Bike Cal 400 M [...]

- WORKOUT OF THE DAY - 5 rounds for time With a partner     18 Devil Press 26 Cal Row 32 Toes to Bar 40 GHDSU   Fitness:15/25, K2E, Weighted Sit up Performance:35/50 Elite: [...]

- STRENGTH - Back Squats with 2 sec pause 4 sets of 3 at 75%. 14 mins - WORKOUT OF THE DAY - 21-15-9 Bike Cal Thrusters Fitness: 55/75 Performance: 95/135 Elite: 115/165

- STRENGTH - Deadlifts 4 sets of 4 at 75% 16 mins - WORKOUT OF THE DAY - EMOM 8 MIN EVEN: 6 Deadlift ODD: 15 Box Jumps *2 min rest* EMOM 8 MIN EVEN: [...]

- ACCESSORY WORK - Superset Strict Pulls Ups & Dips 5 sets of 5 Fast! - WORKOUT OF THE DAY - "Three fathers" For Time 1,000 meter Run 100 Push-Ups 200 Sit-Ups 300 Air Squats [...]

- STRENGTH - Push Jerks 5 sets of 5 at 65% 14 mins - WORKOUT OF THE DAY - 3 Rounds for time 100 Double Unders 12 DB Clusters 3 Rope Climbs Fitness: 15/25/ Rope [...]

- STRENGTH - Power Clean EMOM X 7 At the top of each minute perform 1 Power Clean @ 70% of 1 RM Rest in remaining time - WORKOUT OF THE DAY - Every 4 [...]

– SKILLS – Pistol Squat Progressions