Strength: Pause Front Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For 4 cycles: AMRAP in 3 mins of: 3 Burpees 6 Split Jumps 9 American Kettlebell Swings, 53/35 lbs Rest 1 min between each cycle. For each cycle restart the AMRAP. Post loads and rounds...

Midline: Tabata Dead Bug Tabata Hollow Rock Tabata Side Plank Tabata Side Plank 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: Complete as many rounds as possible in 16 mins of: 4 Feet...

Strength: Double Dumbbell Bent Over Row, 10-10-10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 7 rounds for time of: 10 One Arm Devil Press, 50/35 lbs 1 Rope Climb Post loads and times to beyond the whiteboard.

WOD: In teams of 2: In 25 mins do: Run, 1.1 mi then in the remaining time, AMRAP of: 17 Deadlifts, 225/155 lbs 76 Double Unders Post rounds to beyond the whiteboard.

Strength: Hang Power Snatch 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For time: 60 American Kettlebell Swings, 53/35 lbs 30 Burpees 40 American Kettlebell Swings, 53/35 lbs 20 Burpees 30 American Kettlebell Swings, 53/35 lbs 10 Burpees Post loads and times to beyond the whiteboard.

Team Speed: In teams of 3-5, Complete as many rounds as possible in 14 mins of: Assault Runner, 100 m WOD: For time: 50 Wall Balls, 20/14 lbs, 10/9 in 30/24 Machine Calories 30 Handstand Push-ups 30/24 Machine Calories 50 Wall Balls, 20/14 lbs, 10/9 in Post times to beyond the whiteboard.

Strength: Bench Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Complete as many rounds as possible in 15 mins of: 5 Medicine Ball Slams, 50/40 lbs 7 AbMat Sit-ups 9 Box Jumps, 24/20 in Post loads and rounds to beyond the whiteboard.

Strength: Front squat, 3-3-3-3-3 WOD: 4 rounds for time of: Run, 400 m 15 Front Squats, 95/65lbs Post loads and times to beyond the whiteboard z

Conditioning: For time: 150/120 Machine Calories WOD: For 4 cycles: AMRAP in 3 mins of: 2 D-Ball Over Shoulders, 100/70 lbs 4 Grappling Sit Throughs 6 Split Jumps Rest 1 min between each cycle. For each cycle restart the AMRAP. Post times and rounds to beyond the whiteboard.

Midline: For quality: Plank Hold, 4 mins Handstand Hold, 2 mins L-Sit Hold, 1:30 WOD: 5 rounds for time of: 20 Alternating Dumbbell Snatches, 50/35 lbs 10 Toes-to-bars Post times to beyond the whiteboard.