- STRENGTH - Back Squats 3 sets of 1 at 90% *15 mins - WORKOUT OF THE DAY - 3 Rounds for time: 50 Wallballs 40 KBS 30 Cal Row *20 min Cap Fitness: 25/35 [...]

- WORKOUT OF THE DAY - Teams of 3: 33 min Cap: *one partner works *one partner must be holding bar in any position but it may not be on ground for reps to count [...]

- STRENGTH - Clean Deadlift + Clean Pull + Power Clean + Squat Clean Every 90 secs for 6 sets adding weight *20 min - WORKOUT OF THE DAY - AMRAP 16 MIN Ascending by [...]

- STRENGTH - Bench Press 3 sets of 2 at 90% *14 min - WORKOUT OF THE DAY - EMOM 21 Min 1: 12/15 Bike Calories Min 2: 12 Dumbell Close grip Straight Chest Press [...]

- SKILL - Kipping/Butterfly Pull ups 15 mins - WORKOUT OF THE DAY - Benchmark Wod “Double Helen” 3 Rounds for Time 800 meter Run 42 Kettlebell Swings 35/53 24 Pull-Ups

- STRENGTH - Deadlifts 3 sets of 1 at 90% *15 mins - WORKOUT OF THE DAY - 3 Rounds for Time: 12 Box Jumps 14 DB Power Clean (from the floor) 16 Toes to [...]

- 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- [...]