Essentials Strength/Skill: Warm up:2-3 Sets: Cart Wheels/Forward Rolls x 5 Zig Zag Disc Plank Walk Battling Rope/Hose x 20-30 Seconds 150m Run Strength: 4 Sets: (Every 2 Minutes) Shoulder Press x 4 (Add 5/10# from Last Week) Skill: WOD: AMRAP in 9 Minutes: 1-3 Strict Pull Ups (normal grip) 1-3 Dips 1-3 Strict Pull Ups...Read More