- STRENGTH - Olympic Snatch One rep max 15 mins - WORKOUT OF THE DAY - 16 min AMRAP Ascending by 3… 3 Hang Power Snatch 3 Toes to Bar 3 KBS 6,9…

- STRENGTH - Push Press One rep max 18 mins - WORKOUT OF THE DAY - EMOM 6 MIN: ODD: 12/15 Cal Row EVEN: 8 Thrusters 1 min rest: EMOM 6 MIN: ODD: Row Pike [...]

- CORE WOD - 50-40-30-20 Bike Crunches 1,1,2,2..) Leg Raises Russian twists (1,1,2,2…) *8 Min cap - WORKOUT OF THE DAY - Gym Jones Benchmark Wod: “300” For time: 25 Pull ups 50 deadlifts 50 [...]

– STRENGTH – Power Clean One rep max – WORKOUT OF THE DAY – Every 2 min on the min (7 rounds) For 14 min Complete: 3 touch and go Power Cleans 6 Bar facing [...]

- STRENGTH - Front Squats 1RM 20 mins - WORKOUT OF THE DAY - 2 Rounds for time: 50 Wall Balls 30/20 Calorie Bike (assault or Echo) 12 Devil Press 15 min cap Fitness: 10/15 [...]

- SKILLS & ACCESSORIES - Skill: Ring Dips + Ring Muscle-Ups (Kipping and Strict) Accessory: Stability (Core)

- WORKOUT OF THE DAY - In teams of two: For time Complete the following: 1 Mile Run Buy in: Directly into 3 rounds: 40 Power Snatch 60 OHS 80 Toes to Ring Buy out [...]

- STRENGTH - Squat Clean One rep max 18 mins - WORKOUT OF THE DAY - 21-15-9-6 Clean and Jerk 400 M Row *22 Min Cap Fitness: 65/95 Performance:85/115 Elite: 135/185

- STRENGTH - Strict Press One rep max 15 mins - WORKOUT OF THE DAY - EMOM 18 Min 1: 10 HSPU Min 2: 3 Rope Climbs Min 3: 30 Double Unders Fitness: Pike HSPU/3 [...]

- SKILL - GHD Work 15 mins - WORKOUT OF THE DAY - Hero Wod “Jorge” For Time 30 GHD Sit-Ups/ weighted sit ups 15 Squat Cleans 24 GHD Sit-Ups/ weighted sit ups 12 Squat [...]