Warm Up AMRAP 7 2 sets 10 Up-Downs 10 Air Squats 10 Scap Push Ups 10 Scap Pull Ups 5 InchWorms + Push Ups [...]

Strength Back Pause Squat 5x5 For Load - build each round Rolling Clock of 2:30 WOD AMRAP 12 10 Front [...]

Warm Up EMOM 9 minutes Min 1- 50 Groiner and Twist Min 2- 50 Up Down and Air Squat Min 3- 20 DB KB [...]

Warm Up Scapula Pull Ups Scapula Push Ups Paloff Hold WOD EMOM 10 (45/15) ODD: Ring Rows/Pull Ups EVEN: Burpees [...]

Warm Up Active Hang Side Planks Skill: Wall Flips/Wall Walks Strength 5 Rounds 3 minutes Work/1 minute Rest 10 Push [...]

Strength Posture Reset Palloff Holds Glute Bridges Skill: Over Head Squat Sets of 3 for 10 minutes WOD AMRAP 5: [...]

Strength Chest Primers- MB Skill Work Turkish Get Ups 10 minutes- build if possible WOD 30 minute AMRAP 10ea single [...]

Strength A) SIngle Leg Deadlifts 3 sets of 10 each side B) Romanian Deadlifts 3 sets of 12 B) Glute Bridges Sets of 10- [...]

Strength Posture Reset 5 Rounds for time 10 Band Pull Aparts 50 meter Left Arm Suitcase Carry (50/35) 10 Band Pull Aparts 50 meter [...]

Strength Deadlift Sets of 6 till Failure WOD AMRAP in 20 minutes First, Max Reps in 6 Rounds of: (53/35) [...]