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Warmup: - 3 x 1´Knee Game Strength: E3mom for 15´ - Front Squats *Set 1: 5 @ 70% *Set 2: 4 @ 75% *Set 3: 3 @ 80% *Set 4: 3 @ 85% *Set 5: 3 @ 90% Strength: 4 Rounds - 7x Strict Press *Take barbell from ground WOD: 3 Rounds - 600m Run - 30x Wall Balls with 9.00kg /...

Warmup: - Snatch Prep Weightlifting: E2mom for 12´ - Power Snatches *1 Power snatch + 1 squat snatch (Start light-moderate and build to ~80%) Weightlifting: 5´Emom - Snatches: *1 squat snatch @80-85% across (pick a moderte-heavy weight where you should hit all 5 lifts...

Warmup: 800m, then 3 x... - 25 Jumping Jacks - 15 J/Squats - 5 Inch Worm Strength: E2mom for 10´ - Push Press: *3 push press + 2 push jerk + 1 split jerk * Start at a moderate weight and build to a heavy set Strength: Back squats Set 1: 5 @ 75% Set 2: 4 @ 80% Set 3: 3...

Warmup: - Foam Roller Strength: E3mom for 15´ - Front Squats: Set 1: 4 @ 75% Set 2: 3 @ 80% Set 3: 2 @ 85% Set 4: 2 @ 90% Set 5: 2 @ 90-95% (Go for a 2RM if you’re feeling it) Skill: 10´For Practice - Kipping or Butterfly Pull Ups WOD: 5 x 3´Amrap (1´Rest between) -...

Warmup: - 5´DU Gymnastics: E3mom for 12´a SuperSet - 3x Weighted Pullups + 12 Double KB or DB bent over rows + - 15 Hollow rocks Strength: 5 Rounds - Strict Press 5,3,1,1,1 go for 1RM WOD: 18´Amrap - 10x Burpees over the bar - 20x Pistols - 10x Deadlifts with 100.00kg...

Warmup: BearComplex Weightlifting: E2mom for 20´ - Power Cleans: Sets 1-3: 3 reps @ 60-70% (Touch and go) Sets 4-6: 2 reps @75-85% (1.1. Drop between reps) Sets 7-10: 1 rep (85%+ build to a heavy but quality single) WOD: 5 Rounds - 400m Run - 20x Ground to Overhead...