Strength
Pushup
Athletes select one of the following, warm up, and then perform five hard but submaximal sets, leaving 2-3 reps in the tank.
Decline Pushup
Pushup
Knee Pushup
Incline Pushup

WOD
21-15-12-9-6-3:
Goblet Squat
Mountain Climber
Sit-Ups

Strength
AMRAP 20:
10 Single Arm Dumbbell Rows, left
10 Single Arm Dumbbell Rows, right
10 Single Leg Romanian Deadlifts, left
10 Single Leg Romanian Deadlifts, right
1:00 Rest

WOD
EMOM 10, alternating:
a) 3-6 Side Plank Press-Ups + 8-10 Plank Twists, left
b) 3-6 Side Plank Press-Ups + 8-10 Plank Twists, right

Strength
Hollow Strength
Tuck Hollow Rock
Straddle Hollow Rock
Hollow Rock
Perform four hard timed sets, aiming for a maximum of 1:00 per set.

WOD
5 Rounds for Quality:
1:00 Single Arm Z Press/side, alternate arms every 5 reps
1:00 Single Leg Foot Elevated Glute Bridge, alternate legs every 5 reps
1:00 Superman Rows, alternate front/back

Strength
Single Leg Strength
Half Kneeling Split Squat
Front Foot Elevated Split Squat
Bilateral Elevated Split Squat

WOD
5 Rounds of
AMRAP 3:00
4 Single Arm Dumbbell Hang Clean & Jerks, left
6 Burpees
8 Butterfly Sit-Ups

1 minute rest between rounds

Strength
Bedsheet Row
Perform 4 hard sets, leaving 2-3 reps in the tank.

WOD
5 Rounds for Total Reps:
1:00 Kettlebell or Dumbbell Swings
1:00 8-Count Bodybuilders
1:00 Single Arm Devil Press, alternating
1:00 Rest