Strength: Behind the Neck Strict Press 5x5 Strength 2: Every 2 min x4 3 Position Clean + 1 jerk (after last clean only) (high, mid thigh, below knee) Strength 3: Every 2 min x 4 2 Position clean + 1 Jerk (after last clean) (Mid Thigh, below knee) WOD: For Time 50 Cal AB 50 [...]

Strength: Front Squat 3x8 (70-75%) Strength 2: Every 90 seconds x3 3 Squat snatches (70-75%) Strength 3: Every 90 seconds x3 1 Snatch (85-90%) WOD: 4 Rounds For Time 100 Double Unders 15 Chest To Bar Pull Up 15 Strict Deficit Handstand Push Up 4/2” 15 Wall Ball 30/24# Accessory Work: 3 Sets Barbell Step [...]

Endurance: 3 Sets 500m at 5k pace rest 90 seconds 400m at 3k pace rest 90 seconds 300m at 1 mile pace rest 90 seconds 150m at 400m pace rest 3 min

Strength: 5 Sets Deadlift x3 @ 85% Rest 30 Sec Seated box jump x3 (seat at parallel) Rest 3-4 Min Skill: 3 Sets 2 min Max Ring Mu Rest 2 Min EMOM: 18 MIN EMOM Row 150m 6-8 HSPU 15 Toes to Bar Accessory Work: 3 Sets 200ft Sled Push Rest 30 seconds 200ft Reverse [...]

Strength: 5 Sets Behind the Neck Push Press x 10 Strength 2: Power Clean From blocks at knee level 6x3 (build but keep fast) WOD: For Time 21-15-9 Assault Bike Deadlifts 315/225# Rest 4 Mins 15-12-9 Burpee Box Jump Over 30/24” Dumbbell Ground to overhead 70/55# Accessory Work: 4 Sets Supinated grip BB rows x8 [...]

Strength: Back Squat 6x3 @ 65% Strength 2: 3 Position Snatch x1 (high hang, mid thigh, below knee) Every 2 min x3 Strength 3: Snatch  (below knee, floor) Every 2 min x3 WOD: For Time Assault Bike 1 Mile Row 1k 50 Thrusters 45/35# 30 Pull Ups Assault Bike 1 Mile Accessory Work: 4 Sets [...]