Warm Up - 20 jumping jacks - 5 synchronized inchworms - 20 jumping jacks - 5 synchronized push-ups
10 ring rows - 5 synchronized up-downs - 10 kip swings - 5 synchronized burpees - 10 hanging knee raises - 5 synchronized burpees - Rope climb: 1 pull-to-stand - 2 foot hooks - 1 foot hook + 1 pull + re-establish foot hook - 1 rope climb - Wall walks: 10 alternating plank shoulder taps - 10 alternating feet-on-wall shoulder taps - 1 partial wall walk - 1 wall walk - Muscle up: :15 ring support hold - 5 kneeling false grip ring rows - 3 kneeling muscle-up transitions - 1 ring muscle-ups

Partner WOD -share the work - only one works at a time-
20 synchronized burpees
20 rope climbs to 15ft. L2-14 to as high as possible L1-20 pull to stands
20 synchronized burpees
20 wall walks L2-15 wall walks L1-20 inchworms
20 synchronized burpees
20 muscle-ups L2-15 jumping muscle ups L1-20 ring rows + 20 box dips
– Share the rope climbs, wall walks, and muscle-ups as needed.
For time

Post WOD - Accumulate: 30 reach, roll, and lift

Warm Up - 3:00 row, bike, or ski - 5 hang snatch grip deadlift shrugs - 5 shoulder presses - 5 sumo deadlifts - 5 air squats - 10 hang muscle snatches - 5 dip drive (bar in front rack) - 5 sumo deadlift + shrugs - 5 front squats – Add weight:  2 sets - 5 hang power snatches - 5 push presses - 5 sumo deadlift high pulls - 5 front squats

WOD I
50 hang power snatches L3-95/65# L2-65/45# L1-35/25#
50 push presses
50 sumo deadlift high pulls
50 front squats

For Time

WOD II

25 GHD sit-ups L2-Med ball straight leg abmat sit-ups L1-15 straight leg abmat sit-ups
:30 rest

8 sets for time                                                                  

Post WOD - 1:00 scorpion stretch/side - 1:00 child’s pose stretch

Warm Up - 10 alternating Spiderman stretches - 10 alternating hamstring scoop stretches - 20 banded side steps, right - 20 banded side steps, left - Hip rotations – out and around - Hip rotations – in and out - Heel walks - Toe walks - Outside feet - Inside feet - A skips - B skips - C skips - High knees - Butt kicks – Karaoke - Skipping (forward/back/height/length) - Shuttle runs - 1 set:  10 ring rows - 10 kettlebell deadlifts - 5 ring rows (more challenging) - 5 single-arm Russian kettlebell swings/arm - 2 sets:  5 strict pull-ups - 10 Russian kettlebell swings - 100-meter jog
WOD
25 strict pull-ups L2-10 strict pull ups L1-25 ring rows
50 Russian KB swings L3-70/55# L2-55/35# L1-25/15#
800-meter run L2-600m L1-400m

For time (12 Min Cap)

Strength - Clean Complex - 1 clean grip deadlift - 1 clean pull - 1 power clean - 1 front squat – 7 sets (2:30 each set)

Post WOD - 1:00 foam roll quads- 1:00 foam roll upper back - 1:00 foam roll calves

Warm Up - 1 set:  5:00 slow run, bike, row, or ski - 3 sets:  10 PVC pass throughs - 10 PVC good mornings - 10 PVC muscle snatches - 10 PVC shoulder presses - 1 set:  10 deadlifts (empty barbell) 8 clean pulls - 6 muscle cleans – 5 front squats - 5 push jerks - 3 sets:  5 clean and jerks

WOD I – “Grace”

30 Clean & Jerks 135/95# L2-95/65# L1-45/35#

For Time

WOD II
400m run L2-300m L1-200m
30 box jump-overs L3-24/20” L2-20/16” L1-16/12”
400m L2-300m L1-200m
30 toes-to-bars L2-30 K290 L1-30 lying toes to bar
400m L2-300m L1-200m
30 double-dumbbell thrusters L3-35/20# L2-25/15# L1-20/10#

For time

Post WOD - 2 sets:  :30 Spiderman stretch/side - :30 foam roll calf/side

Warm Up - 2 sets:  5 planks to downward dog - 10 banded pull-aparts - 10 banded pass-throughs - 2 sets:  10 alternating Spiderman stretches - 10 alternating toy soldiers - 10 alternating plank reach-throughs - 2 sets:  :40 air squats - :20 rest - :40 sit-ups - :20 rest – PVC:  Snatch grip -  5 back rack presses – 3 hang dip shrug – 3 hang dip power pull – 3 hang muscle snatch – 3 overhead squats – Snatch complex:  1 snatch grip deadlift - 1 snatch pull - 1 snatch - 1 overhead squat (1 round PVC / 1 round empty bar) –

Strength – Snatch Complex - 1 snatch grip deadlift - 1 snatch pull - 1 snatch - 1 overhead squat – 7 sets (3 min each set)

WOD
100 AbMat sit-ups L2-same L1-60 abmat sit-ups
50 overhead squats L3-155/105# L2-115/75# L1-25 @ 45/35#

For time (10 Min CAP)

Post WOD - 2 sets:  :30 cobra stretch - :30 banded shoulder stretch/side