50ft Efforts (door2 to door3) Bear Crawl Duck Walk Gorilla Walk Gorilla Walk Duck […]

Front Squat 5×5 – 3 sec hold in the bottom position explode to top […]

3-5-7-9-7-5-3 Clusters (135/105) Chins Dips Cleans-AnyWay- (135/105) 150m Row

SP 4×12 ———– PP 3×5 ———– Back Squat 1 x 5 @ 60-65-70-75-80% 1Rm […]

On A Continuous Clock- Wod Cap 10min to the Hour 70th Run 25 Side […]

Deadlifts 5×5 ————— Wall walks 5×3-5 ——————- 5 Rounds 10 WBS (20/14) 10 Dips […]

Strict Push Press 5-4-3-2-2 Emphasize hip drive. Broke down bear on the run (115/88) […]

Arnold KB or DB SP 4×12 —————————- 7 Rounds 3 Clusters (135/103) 5 SDHP […]

OHS 4×12 Then 4-3-2-1-1-1-1 ———————- 10! Hang Power Snatch@50-60% of 1Rm Snatch Pull Ups […]