Strength
Single Leg Work
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
AMRAP 25:
8 Dumbbell Thrusters
16 Mountain Climbers
6 Dumbbell Thrusters
12 Mountain Climbers
4 Dumbbell Thrusters
8 Mountain Climbers
--1:00 rest after each round

Strength
EMOM 20, alternating:
a) 10-14 Steps Death March
b) 6-12 Bench Dips

WOD
L-Sit Lateral Lift
EMOM 7:
0:20 Work
0:40 Rest

Strength
Bedsheet Row
Practicing technique, then perform the following:
1 x Moderate Set (leave 2-3 in the tank)
1:00 Rest
1 x Hard Set (leave 1-2 in the tank)
1:00 Rest
1 x Max Effort Set (leave 0-1 in the tank)
1:00 Rest
1 x Max Effort Set (leave 0-1 in the tank)

WOD
5 Rounds of
8 Dumbbell Snatch, alternating
12 Jump Lunges
8 Dumbbell Snatch, alternating
12 Jump Lunges
8 Dumbbell Snatch, alternating
12 Jump Lunges
Rest 1 minute between rounds

Strength
Pushup
-Decline Pushup
-Pushup
-Knee Pushup
-Incline Pushup
Perform the following:
1 x Moderate Set (leave 2-3 in the tank)
1:00 Rest
1 x Hard Set (leave 1-2 in the tank)
1:00 Rest
1 x Max Effort Set (leave 0-1 in the tank)
1:00 Rest
1 x Max Effort Set (leave 0-1 in the tank)

WOD
10 Rounds
1:00 of: 8 Goblet Step-Ups + Max Lying Leg Raises
1:00 of: 8 Squat Thrusts + Max Plank Step-Ups

Strength
Superman Row
EMOM 7:
0:20 Work
0:40 Rest

WOD
AMRAP 20:
10 Dumbbell Deadlifts
10 Dumbbell Bent Over Rows
10 Burpees
10 V-Ups