Strength
Bench Dip
Perform 4 hard sets, leaving 1-2 reps in the tank.

WOD
AMRAP 20:
8 Pushups
12 Goblet Lunges
18 Butterfly Sit-Ups

Strength
Tripod Dumbbell Row
4 x Hard Sets/side
Proceed immediately from left to right; rest 1:00 before going back from right to left for the next round

WOD
10 Rounds For Time:
5 Single Arm Sumo Deadlift High Pulls/side
5 Burpees
5 Single Arm Thrusters/side
5 Burpees

Strength
Arch/Hollow Roll
Athletes spend 5 minutes practicing, then perform 4 hard sets, alternating directions as space allows but making sure to go in both directions both arch>hollow and hollow>arch.

WOD
EMOM 18, alternating:
a) 6-8 Rear Foot Elevated Split Squats, left
b) 6-8 Rear Foot Elevated Split Squats, right
c) 12-20 L-Sit Lateral Lifts

Strength
Single Arm Strict Press
4 x Hard Sets/side
Proceed immediately from left to right; rest 1:00 before going back from right to left for the next round

WOD
10 Rounds for Total Reps:
1:00 of: 4 Single Arm Devil Press, alternating + 6 Single Arm Kettlebell Swings/side + 8 Box Clear-Overs
1:00 of: 20 Stationary High Knees + 20 Stationary Buttkickers + 4 x (5 Lateral Shuffles each direction)

Strength
Goblet Squat
Athletes perform 3-4 easy sets practicing the following:
-slow on the way down
-no pause at bottom, but no bounce/rebound
-at the top, stop JUST SHY of lockout to keep constant tension on quads

WOD
3 Rounds of:
AMRAP 6:
8 Single Arm Thrusters/side
8 Burpees
12 Jump Squats

1 minute rest between rounds