Strength
Bench Dip
Athletes warm-up with several easy sets, practicing technique, then perform 3 hard sets, leaving 2-3 reps in the tank.

WOD
4 Rounds For Time:
15 Box Jump Overs, step down
10 Rear Foot Elevated Split Squats/side

Hollow Strength
Athletes spend 5-8 minutes practicing one of the following:
-Tuck Hollow Rock
-Straddle Hollow Rock
-Hollow Rock
They perform three hard timed sets, aiming for a maximum of 1:00 per set.

WOD
AMRAP 15:
15 Suitcase Deadlifts, left
15 Suitcase Deadlifts, right
20 Butterfly Sit-Ups

Strength
Bedsheet Row
Athletes warm-up with several easy sets, practicing technique, then perform 3 hard sets, leaving 2-3 reps in the tank.

WOD
10 Rounds for Total Reps:
0:20 Squat Thrusts
0:20 Lateral Plank Walk, alternate directions every 3 steps
0:20 Rest

Strength
Single Leg Strength
Athletes spend 5-8 minutes practicing one of the following:
-Half Kneeling Split Squat
-Front Foot Elevated Split Squat
-Bilateral Elevated Split Squat
Then, they perform three hard sets on each leg, emphasizing controlled and constant movement.

WOD
4 Rounds For Time:
30 Reverse Lunges
20 Dumbbell Snatch, alternating

WOD 1
EMOM 18, alternating, working
a) 30 Mountain Climbers on each side
b) 6-10 Rockback Squats / 20 sit-ups
c) 12-16 Superman Rows (Front)

WOD 2
Single Leg V-Ups
10 Rounds:
Each minute complete
20-30 Seconds of Work
Rest for remainder of minute