- 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 [...]

- STRENGTH - Sumo Deadlift One rep max 20 mins - WORKOUT OF THE DAY - For time: 600 M Run 20 Chest to Bar Pull up 10 Deadlifts 600 M Run 20 Toes to [...]

- STRENGTH - Back Squats One rep Max 20 mins - WORKOUT OF THE DAY - AMRAP 14 MIN 15/18 CAL SKI (may sub for Bike Erg) 10 DB Single Arm Alt Squat Snatch 12 [...]

- SKILLS & ACCESSORIES - Skill: Bar Muscle Ups Kipping and strict Accessory: Shoulder and back/core

Teams of 2: For time: 2000 M row Buy in Directly into: 4 rounds: 9 Rope Climbs 36 Wallball 9 Bear Complex 2000 M Row buy out