Strength 3X Seated Kettle Bell Strict Press (1 arm at a time, 8 reps each) 20 Wall Balls (heavier ball than normal)

Wod 3 min AMRAP Burpee Box Jump 24/20 1 min rest then 3X 3 min on 1 min rest 25 Pull-ups Row for calories with the remaining time *score your total calories + your burpee box jumps*

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A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl


A. Conditioning Every 5mins x 4 Sets 14-20 Cal Row 12 Bar Facing Burpees 10 Hang Power Clean (Challenge 135/95) 8 Front Rack Walking Lunges (Challenge 135/95) *rest the remainder of the 5 minutes befo


A. Strength 3 sets of the following giant set 1. 1-1/4 Strict Press; 30X0; 5,5,5; 2. Single Arm Seated Arnold Press; 21X1; 4-6/arm 3. KB Cross Body Carry; 30sec carry B. Conditioning 0-8mins AMRAP 6 C