STRENGTH Deadlift 5-5-5-5 * Tempo (31X1) * Start light and build to moderate+.   INGUZ WOD "Run Me Like River" 3 Sets: 400 Meter Run, 500/400 Meter Row, or 1,200/1,000 Meter Bike 15 Deadlifts (185/135#) 15 Pull-Ups * Rest 2:00 between sets. * Score is...

  GYMNASTICS On an 8:00 running clock... Practice Rope Climbs or Strict Pull-Ups   INGUZ WOD "Shuttle Diplomacy" 25 Minute EMOM: MIN 1 - :50 Max No Push-Up Renegade Row (50/35#) MIN 2 - :50 Shuttle Run MIN 3 - :50 Max Rope Climbs MIN 4 - :50 Shuttle Run MIN...

  STRENGTH Overhead Squat 3x10 * Build to a Moderate+ weight and stay Moderate+ across all sets.   INGUZ WOD "Light Speed" 7 Minute AMRAP: 7 Power Snatches (75/55#) 7 Overhead Squats 35 Double Unders   MOVE 45 24 Minute EMOM: MIN 1 - :50 Max Burpees MIN...

  INGUZ WOD "Overboard" For Time: 5000 Meter Row * Every 3:00 not including 0:00, complete 12 Burpees Rx+ (15 Burpees). * 33 minute time cap.   Optional Finisher 2-3 Sets for Quality: 10/10 Seated Single Leg Lifts :30 Child's Pose w/Lat Stretch 10 Seated...

  INGUZ WOD "Queen Bee" 7 Rounds for Time: 14 V-Ups 14 DB Bench Press (50/35#) 14 KB Swing (70/53#) 14 Burpees To Target * Increase Reps by 1 Each Round 14,15,16... * Complete bench press on wallball or bench. * Burpee target ideally 6' above standing reach. * 30...

  EXTENDED WARM-UP Every 4:00 x 3 Sets: 6-8 Reps of Pistol Options 3 Front Squats 1-3 Bar Muscle-Ups or Strict Pull-Ups * EZ Bike in Time Remaining * Options: Narrow Stance Air Squats, Alt. Heel Elevated Pistols, Alt. Plate Weighted Pistols, Single Leg Box...

  STRENGTH Split Jerk On a 15:00 running clock... Build to a moderate 2-Rep   INGUZ WOD "Feeling Frida" Every 2:00 x 6 Sets: 60 Double Unders Unbroken Shoulder to Overhead * Rest with time remaining. * Shoulder to Overhead weight options: 10 Reps (135/95#),...

  STRENGTH Clean Complex Every 1:30 x 6 Sets: 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean * Start light-moderate and build to moderate-heavy.   INGUZ WOD Partner "Laura" In teams of 2... 21 Minute AMRAP: 30 Calorie Row 20 Burpees Over the...

  INGUZ WOD "Running RBG" 16 Minute EMOM: MIN 1&2 - 400 Meter Run MIN 3 - 1:00 Max Weighted Sit-Ups MIN 4 - Rest * Hold DB across chest. GHD Sit-Ups Optional. Partner Finisher 8 Minute AMRAP: 10 Alt. Lunges 10 DB Slides * P1 will complete a 50 Meter DB...

  EXTENDED WARM-UP 3 Sets: 5 Thrusters 5-7 Chest to Bars or Jumping Pull-Ups 3-5 Handstand or Hand Release Push-Ups * Rest as needed between sets. * Start Light and build to workout weight.   INGUZ WOD "Dear Dolly" For Time: 100 Thrusters (95/65#) 80 Chest...