Midline: Standing teapots, 24-24-24-24, (12 each side) WOD: 3 rounds, 1 min per station, for max reps of: Row Calorie Box Jump Over, 24/18 in Sledge Hammer Strike, 16/10 lbs V-up Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations. 1 min of rest between rounds....

Strength: Hang power snatch, 2-2-2-2-2 WOD: Complete as many rounds as possible in 15 mins of: 2 Wall Walks 4 Strict Toes-to-bars 24 Double Unders Post loads and rounds to beyond the whiteboard .

Strength: Pause Front Squat (3sec) 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 7 rounds for time of: 7 Ring Dips 7 Box Jumps, 34/26 in 11 Medicine Ball Slams, 50/40 lbs Post loads and times to beyond the whiteboard.

Strength: Double dumbbell bent over row, 10-10-10-10-10 WOD: Complete as many rounds as possible in 15 mins of: 4 Feet Elevated Ring Rows 8 Jump Squats 12 Russian Twists, 20/14 lbs Post loads and rounds to behind the whiteboard.

Midline: Tabata L-Sit Hold Tabata Dead Bug Tabata Hollow Rock The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. WOD; 4 rounds for time of: 15 Double Dumbbell Power Cleans, 50/35 lbs Run, 400 m...

Strength: 1x ) 1 Pause Power Snatch + 2 Overhead Squats ), 1-1-1-1-1 WOD: Complete as many rounds as possible in 15 mins of: 5 Power Snatches, 95/65 lbs 10 Alternating Pistols 10 AbMat Sit-ups Post loads and rounds to beyond the whiteboard.