WODs

EMOM 12 minutes
(use the same weight on both if possible; 40-50% of your 1rm back squat)
Even Minutes: Front Squats x 6
Odd Minutes: Back Squats x 10

A) Barbell Bent Over Row 3 sets x 6 reps 
B) Hanging Hollow Holds: 4 sets x 20

A) Dumbbell Shoulder Press:
3 sets x 8 reps each side 
SUPERSET 3 rounds (Rest 30 sec)
B1) Left Side Plank x 30 sec
B2) Right Side Plank x 30 sec

Box Jumps
5 x 5
60 second rest
Dumbbell Jerks
5 x 5
60 second rest

EMOM 10
15  x TRX Row / Chin-up / Pull-up / Chest to bar / Muscle ups / Any combination of each (strict)

Barbell Step Back Lunges
3 x 6 @ Heavy
1-2 minute rest
Superset 3 Rounds
6 ES x Single TRX Squat Hops
8 ES x Palof Press
60 seconds rest

Deadlifts
3 x 8 @ 60% - 65%
1-2 minute rest
Superset 3 Rounds (Rest 60 sec)>
8 ES x Single Leg Romanian Deadlift
30 seconds x Plank

Barbell Overhead Press
3 x 5 @ 70% - 75%
2 minute rest
Single Arm Push Press
3 x 8
1 minute rest

TRISET 5 rounds
Single Leg Single KB Romanian Deadlift x 8 ES
Plank with Single Hand Lift x 30 sec
Handstand Hold x 20 seconds
(Rest 30-60 sec)

A) Deadlifts: 4 set x 5 reps / 20-30 sec rest / @60-65% 1RM /
B) Kettlebell Swings: 3 sets x 8 reps / 30 sec rest (HEAVY AS POSSIBLE)

A) Bench Press: 3 sets x 8 reps / 65-70% 1RM / 1-2 min rest
SUPERSET 3 rounds (Rest 30-60 sec)
B1) Bear Crawls x 1 length forward, 1 length backward
B2) Hollow Hold x 20 sec hold
Bear Crawls back stays flat and hips level.

A) Dumbbell Bent Over Row: 3 sets x 8 reps / 1-2 min rest
SUPERSET 3 rounds (Rest 45-60 sec)
B1) Double Arm Kettlebell or Dumbbell Overhead Carry 2 lengths
B2) Double Arm Farmers Carry 2 lengths

Box Pike Handstand Walk Arounds
4 x 2 times around the box
(1 minute rest)
Pistol Squats
3 x 8 ES (No balance support unless necessary, use box elevation)
(1 minute rest)

Dumbbell Z Press
3 x 8
(1-2 minute rest)
4 Rounds
20-30 seconds x Hanging L Sit
8 x Hanging Leg Raise
(30-60 second rest)

Pull-ups
3 x 8
(1-2 minute rest)
3 Rounds
12 x Band Lat Pull Downs
12 x Dumbbell Bent Over Row

Barbell Front Squats
Work to heavy single (90% of 1RM)
Drop weight to 70% of that single: 3 x 5
(1 minute rest)

Barbell Bench Press
20 minutes to build to a 1 rep max
(2 minute rest between sets)
* For those uncomfortable building a 1 rep max, build to a 3, 5, or 10 rep max or do a variation you are comfortable with for same stimulus.

4 Rounds (Rest 30-60 sec)
10 x DB Bench Press
10 x Rear Delt Flys
10 x Tricep Overhead Extensions
10 x Bicep Curls