core: 4 rounds Alternating Spiderman Plank x30sec Kneeling walk out body saw x30sec Body saw x30sec 1:00 rest Metcon: Row or ski 10x 50s...

Fractured Fran 5 rounds 9x thruster 40/30 9x pull up Finisher: Biceps bully 2-3 rounds Db alt curl x10/10 Kb crush curl x10 Supinated...

core: A) 4 rounds 20sec work/ 20 sec rest Half kneeling medball slams Grappler sit ups B) 4 rounds 20sec work/ 20 sec rest Half kneeling...

Heavy Day - ODD old school lifts E2MOM for 14min Zercher Squat Heavy 5 E2MOM for 14min Jefferson deadlift Heavy 5

Gymnastics: Single leg RDL x30 sec Curtsy Lunge x30 sec Step Over Lunge x30 sec Static Lunge Hold x30 sec Repeat on the other side After...

Partner WOD Partner A: 500/400m ski Partner B: Dual KB front rack hold 24/16kg and switch Partner A: 1000/800m ski Partner B: Dual KB...

Gymnastics: 3 rounds 20 sec Ring row 20 sec rest 20 sec Ring row / 3 sec eccentric 20 sec rest 20 sec Ring row top position hold 20 sec...

Weightlifting: EMOM 12 10-12x Bridge floor KB/DB press 10-12x Cossack squats Metcon: A 20-15-10 Dual KB STOH 40-30-20 Double unders B...

Gymnastics/Weightlifting: Practice Kipping + Hang power clean Metcon: AMRAP 5 3-6-9-12-15-18-... Hang power Clean 40/25 10x TTB Rest 2...

Weightlifting: DB/KB Z-press 8-10 per arm DB Rows 12-15 per arm Metcon: 5 rounds 30 sec row / 30 sec rest 30 sec box jump / 30 sec rest...

Partner WOD AMRAP 6 Partner A: 6x DB alt Snatch 8x DB Push Press 10x DB goblet position Lunges DB 20/10 kg Partner B: Chin over bar hang...

Row or ski 1km/800m 100x air squat 80x sit up 60x push up 40x pull up / x2 ring rows Rest 5 min 20x pull up / x2 ring rows 30x push up...

Heavy Day Deadlift 10-9-8-7-6-5-4-3-2-1

Row or ski 1km/800m 100x air squat 80x sit up 60x push up 40x pull up / x2 ring rows Rest 5 min 20x pull up / x2 ring rows 30x push up...

Gymnastics: A) TBT Copenhagen plank B) 4 rounds 30 sec on/30 sec off Plank Renegade rows left Plank Renegade rows right Deadbug with mini...

16-12-8-4 Clean and Jerk 50/35 4-8-12-16 Burpee over bar TC 9

Core: 3 rounds 15 sec Heels tap 15 sec rest 30 sec standing palloff hold L 30 sec standing palloff hold R 30 sec rest 1 min banded plank...

Weightlifting: EMOM 12 30/30 DB One leg contralateral RDL (left side) DB Cossack squat DB One leg contralateral RDL (right side) DB...

Weightlifting: DB complex EMOM A - 5x Offset DB reverse lunges + 5x DB push press B - 5x Offset DB reverse lunges + 5x DB push press C -...

Gymnastics: A) TBT Ring plank L-sit flutterkicks / (Tucked Version) B) AMRAP 10 1-2-3-4-5-.... DB row Strict pull up / (Ring rows x2)...