ENDURANCE Run WOD A. For time: 100m side shuffle (R) 100m back pedal 100m side shuffle (L) 100m sprint Rest 3 min x 5 sets - B. For time:...

POWER - - BARBELL CLUB - A. Snatch High Pull + Muscle Snatch - 8x(2+2) B. Power Snatch + Snatch - 8x(2+2) C. Sotts Press - 3x10 D. Nordic...

BARBELL CLUB A. Clean Pull - 3x10 B. Clean + Split Jerk - 10x(2+2) C. Superman Back Extensions - 3x15 D. Cyclist Squats - 4x20 ENDURANCE...

ENDURANCE Run WOD A. For time: Run 1600m/1000m Rest 4 min x 4 sets - B. EMOM x 10: Run 100m AFAP Row WOD - A. For time: Row 2000m/1500m...

STRUCTURE Strength: A1:Glute Bridge DB Bench Press 5x10 A2: V-Ups 5x10 - Conditioning: 15 min AMRAP 10 KB/DB Gorilla Rows 10 KB/DB...

POWER 6 Second Eccentric KB/DB Goblet Squat 4x8 - A1.KB Curtsy Lunges 4x12 A2.Flutter Kicks 4x12 A3.Half Kneeling KB Windmill 4x12 -...

ENDURANCE Run WOD A. Every 3 min. X 21 min: Run 300m AFAP - B. For time: Run 800m Rest 3 min. X 4 sets - AB WOD A. For time: 30/20 cals....

BARBELL CLUB A. Snatch Start Position Hold - 5x30sec B. Hang Snatch High Pull - 4x10 from the knee C. Hang Snatch - 3x10 from the knee D....

ENDURANCE Run WOD A. For time: Run 2 miles - B. Every 2 min x 14 min: Run 200m AFAP - AB WOD A. For time: 50 cals. Rest 3 min. - X 4 sets...

STRUCTURE - BARBELL A. Clean Deadlift - 4x10 B. Clean - 3x10 C. Narrow Stance Back Squat - 4x15 D. Superman Holds - 5x30sec