SP 8×3 – FSquat 5×5 – 3 Rounds 10 DB GTO-alt.- (45+/30+) 10 Ball […]

15min stretch and mobilize – 10 Rounds 5 Chins 10 Dips 15 Air Squats […]

15min stretch & mobilize – 20min Rx Cap 30min Wod Cap I-Run/300/SS8/300/I-Run 20 SDHP […]

BB Bench 8×3 – BB Row 5×5 – 21-15-9-6-3 KBS (32/24) WBS (24/20) Box […]

Row – Run – Stretch the tight spots – SP 8×3 – BI: 70th […]

Dedicate 15 min. to warm up, roll out, stretch and mobility – Front Squats […]

Skills-about 10min: Adv. Rope Climb – practice technique Legless;J Hook;S Wrap – Novice work […]

Pistols 5×5 per leg do not alt. – BB Bench 10×3 – 21-15-9-6-3 KB […]