- STRENGTH - Front Squats 3 sets of 1 90% - WORKOUT OF THE DAY - AMRAP 16 MIN 5 Thrusters 10 OTB Burpees 250 M Ski Fitness 35/45 - or - Performance 65/95 - [...]

- WORKOUT OF THE DAY - For time 100 wallballs -600m run 80 Front Squats -600m run 60 medball sit ups -600m run 40 Thrusters -600m run 20 Stoh -600m run Fitness 75/55 10/14lbs -or- [...]

- STRENGTH - Hang Power Snatch + Hang Olympic Snatch 3 sets of 2 heavy reps 80% + – WORKOUT OF THE DAY – 3-6-9-12-15-12-9-6-3 -Overhead Squat -Calorie Row -KBS Fitness: OHS: 35/45 KBS: 25/35 [...]

- STRENGTH - Close-grip Bench Press 3 sets of 3 heavy   - WORKOUT OF THE DAY -   For Time: 1 mile Run Buy in: Immediately into: 100 Benchpress for time Fitness: 55/75 -or- [...]

- SKILL - Handstand Progressions (Handstand hold/walk/wall-walks) - WORKOUT OF THE DAY - HeroWod “JJ” For Time 1 Squat Clean 10 Handstand Push-Ups 2 Squat Cleans 9 Handstand Push-Ups 3 Squat Cleans 8 Handstand Push-Ups [...]

- STRENGTH - Deadlifts 3 sets 2 at 85% - WORKOUT OF THE DAY - Every 4 min on the minute for 4 Rounds Complete: Fitness: 9 ring row 12/15 cal bike SDHP 55/75 - [...]

- STRENGTH - Back Squats off rack 2 sets of 3 at 85% - WORKOUT OF THE DAY - AMRAP in 20 minutes 10 Deadlifts 10 Front Squats 10 Push Press 10 Back Squat RX:75/115

- WORKOUT OF THE DAY - In teams of two AMRAP for 35 MIN: -15 Power Snatches 75/95 -12 Box Jump Overs 20”/24” -9 Toe to Bar *at the end of each round partners must [...]

- STRENGTH - Squat Cleans 3 sets of 2 80% - WORKOUT OF THE DAY - Friday Gone Bad 5 Rounds: Min 1: KB Alt Lunge 35/50 (Athletes may hold KB any style) Min 2: [...]

- STRENGTH - Back squats off rack 3 sets of 2 at 80% - WORKOUT OF THE DAY - 27-21-15-9 Back squat 105/155 (May use rack) Chest to Bar Pull up (Each side counts as [...]