Warm Up - 200-meter run - :20 high knees - :20 butt kickers - :20 up-downs - :20 plank shoulder taps - :20 mountain climbers - 30 single-unders - 5 scap pull-ups - 5 x 2 single-unders + 1 double-under - 5 inchworm + push-ups - 5 scap pull-ups - 10 double-unders - Pull ups:  5 kip swings+3 lever downs - 5 kipping pullups - 3 C2B pullups - 6 C2B pullups - 5 muscle cleans - 5 front squats - 5 push presses - 5 Thrusters - Thruster build up:  3-3-3

WOD - On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters L3-155/105# L2-115/75# L1-45/35#

Total Thrusters

Strength - Push Press - 3-3-3-3-3-3-3 (3 Min per set)

Post WOD - 1:00 elbow-to-instep/side - 1:00 banded shoulder stretch/side

Warm Up - 2 sets:  :20 side lunge - 10 unweighted good mornings - :20 hollow rocks - 10 box step-ups - :20 Superman arch-ups - 10 box step-overs - 5 clean deadlifts - 5 deadlifts - 5 clean pulls - 5 power cleans - Deadlift + Power Clean - 3-3-3 - DB Box Step over:  4 DB box step up (light) - 4 DB box step ups (working weight) - Workout weight - 6 unbroken deadlifts - 6 dumbbell box step-ups - 3 unbroken power cleans -

WOD

For time:
22-16-10
Deadlifts L3-205/135# L2-135/95# L1-55/35#
Double-dumbbell box step-ups L3-50/35# 20/20” L2-40/25# 18/18” L1-30/15# 12/12”

Rest 1:00

9-6-3
Power cleans L3-205/135# L2-135/95# L1-55/35#
Double-dumbbell box step-overs L3-50/35# 20/20” L2-40/25# 18/18” L1-30/15# 12/12”

SCORE: TOTAL TIME

Strength - Back Squat - 3-3-3-3-3-3
Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll calves

Warm Up - 200-meter jog, slow - 10 alternating Spiderman stretch + reaches - 10 alternating Samson lunges - Butt kicks - High skip - quick skip - back skip - 200-meter run, faster - Row:  20 sec row (slow pull) - rest 20 sec - 20 sec strong pull pause - rest 20 sec - 20 moderate row - rest 20 sec - 20 sec fast row -

WOD
500-m row L2-450m L1-350m
400-m run L2-300m L1-200m
– Rest 3:00 between rounds.

5 Rounds for total time (35 min CAP)

Post WOD - :30 lacrosse ball roll bottom of foot/side - :30 standing hamstring stretch/side - :30 calf stretch/side

Warm Up - 1 set:   2:00 bike, row, or ski - 20 air squats - 10 broad jumps - 10 good mornings - 1 set:   1:00 bike, row, or ski - 15 med-ball front squats (14/20 lb) - 20 mountain climbers - 10 inchworms + 1 push-up - 1 set:   :30 bike, row, or ski - 15 med-ball push presses to target (14/20 lb) - 10 box step-up overs - 10 up-downs - 1 set:  :30 bike, row, or ski - 10 wall-ball shots - 10 box jump-overs - 10 burpees -

WOD - 12 Min AMRAP
2 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
2 box jump-overs L3-24/20” L2-20/16” L1-16/12”
2 burpees
– After every round add 2 reps to each movement -

Strength
1 clean pull - 1 hang power clean - 1 hang squat clean -all hangs start above the knee-

6 sets (3 Min per set)

2 drop sets:
1 complex at 95% - 1 complex at 90% (of your heaviest complex)

Post WOD - 30 reach, roll, and lifts

Warm Up: 1 set: :20 shuttle runs, slow - :20 butt kickers - :20 up-downs - :20 plank shoulder taps - :20 mountain climbers - 200-meter run, faster – 1 shuttle run is 25 ft out and back - 1 set: 30 single-unders - 5 V-ups - 8 kip swings - 5 x 2 single-unders + 1 double-under - 8 kipping knee raises - 2 sets: 15 double-unders - 5 toes-to-bars - Loading up: 3 sets: 3 clean and jerks – Build to workout load – Rest 1:00 between sets -

Partner WOD
24 double-unders L2-12 double-unders L1-24 single unders
19 toes-to-bars L2-19 toes as high as possible L1-lying toes to bar
2 clean and jerks L3-205/135# L2-155/105# L1-55/35#
400m run L2-300m L1-200m
– Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired; complete the run together

5 Rounds for time

Post WOD - 1:00 foam roll calf/leg - 1:00 lacrosse ball roll/foot

Warm Up - 2 sets:  1:00 row - 10 air squats - 1 set:  10 back-to-back twist passes - 10 granny tosses - 10 chest passes - 10 side tosses, right - 10 side tosses, left - 10 roll passes - 10 squat throws - Wall ball:  5 med ball squats - 5 pause med ball thrusters - 5 wall ball shots - 8 wall ball shots - Rest 2 min - 10 wall-ball shots - :30 row

WOD

Every 2:00
15 wall-ball shots L3-20/14# L2-12 reps 16/12# L1-6 reps 14/10#
Max-cal row
– Rest 2:00 between rounds.

8 rounds

Total Calories

Post WOD - 2 sets:  :30 alternating scorpion stretch - :30 pigeon stretch/leg

Warm Up - :30 bike (easy pace) - :20 bike (moderate pace) - :10 bike (fast pace) - 5 step back lunges/leg - 5 single-leg toe touches/leg - 5 push-ups to downward dog - :30 bike (easy pace) - :20 bike (moderate pace) - :10 bike (fast pace) - 10 box step-ups - 10 up-downs - :30 bike (easy pace) - :20 bike (moderate pace) - :10 bike (fast pace) - 10 box jumps - 10 burpees – Step down from the box - 3 pull to stands - 5 sec rope hang - 5 rope hanging knee raises - 3 foot lock hold - 3 hanging clamp and pulls - 1 rope climb or skill  every minute (4 min) -

WOD - 18 Min AMRAP
25/20 cal bike L2-20/16 cals L1-16/12 cals
15 box jumps L3-24/20” L2-20/16” L1-16/12”
3 rope climbs L2-1 rope climb L1-4 pull to stands
– Step down from the box.

Total rounds + reps

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

Warm Up - 2:00 jog - 1 set:  10 alternating Spiderman stretches - 5 wall-facing squats - 10 PVC pass-throughs - 5 wall-facing squats - 10 PVC behind-the-neck snatch grip presses - 5 wall-facing squats - 10 PVC around-the-worlds - 1 set:  Empty bar - 5 snatch deadlifts to mid-thigh - 5 snatch pulls - 5 muscle snatches - 5 overhead squats - 5 hang power snatches - 2 sets:  5 bar-facing burpees - 5 hang power snatches – Build in load. 

WOD
10-9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches L3-115/75# L2-75/55# L1-45/35#

For time

Strength - Close grip bench 10-10 Standard grip bench 10-10 Wide grip bench 10-10

Post WOD - 1:00 banded shoulder stretch/arm

Warm Up - 2 sets:  10 mountain climbers - 5 inchworms - 10 air squats, slow - 5 unweighted sumo stance good mornings - Front rack:  10 front rack elbow raises - 10 back rack elbow raises - 10 sec front rack double elbow raises -

Front squat:  ¼ squat - ½ squat - full squat (5 sets) - Front squat build up:  5-4-3

Strength - Front Squat - 2-2-2-2-2-2-2-2-2-2 (3 min per set)

Post WOD - 200-meter recovery walk - 1:00 couch stretch/leg - 1:00 pigeon stretch/leg

Warm Up - EMOM 8:  Min. 1 | bike, row, ski, or run - Min. 2 | 5 left-arm dumbbell windmills + 5 presses - Min. 3 | 5 right-arm dumbbell windmills + 5 presses - Min. 4 | 10 PVC pass-throughs + 10 PVC front squats - 1 set:  30 jumping jacks - 5 kip swings - 5 kip swings + press down - 5 pull-ups - 5 front squats - 5 push presses - 5 thrusters - 1 set:  1:00 bike, row, ski, or run (moderate to fast pace) - 10 pull-ups - 10 thrusters – Use workout load and variations -

WOD I - “Fran”
21-15-9
Thrusters (65/95 lb)
Pull-ups

For time

WOD II
:30 max strict handstand push-ups
1:00 rest

10 sets for total reps

Post WOD - 1:00 lacrosse ball chest mash/side - 1:00 lacrosse ball shoulder mash/side

Warm Up - 10 leg swings/leg - 10 lateral leg swings/leg - 10 over-the-fences/leg - 5 consecutive Samson stretch lunges/leg - 10 inchworms - 10 unweighted single-leg deadlifts/leg - 10 alternating reverse lunges - 5 kettlebell deadlifts - 5 Russian kettlebell swings - 10 walking lunges (slow) - 5 Russian kettlebell swings - 5 kettlebell swings - 10 walking lunges (fast) - 8 kettlebell swings - 5 goblet squats (light) - 5 goblet squats (add wt) -5 goblet squats (working weight) - 3 burpees - 4 alt single DB devil presses (light)- 4 alt single DB devil presses (add weight) - 4 alt single DB devil presses (working weight)

Partner WOD
40 walking lunges L2-same L1-20 walking lunges
30 KB swings L3-55/35# L2-45/25# L1-35/15#
20 KB goblet squats L3-55/35# L2-45/25# L1-35/15#
10 single-DB devils presses L3-50/35# L2-40/25# L1-30/15#
– Split work as desired.

5 rounds for time

Post WOD - 2 sets: :45 couch stretch/leg

Warm Up - 2 sets:  10 banded pull-aparts - 5 push-ups to downward dog - 10 banded pass-throughs - 1 set:  200-meter run - 15 jumping jacks - 10 push-ups - 15 jumping jacks - 20 sit-ups - 15 jumping jacks - 10 push-ups - 15 jumping jacks - 200-meter run - Toes to bar:  5 kip swings - 3 lever downs - 5 knees to armpits - 3 toes to bar - Mini round:  200m run - 5 pushups - 5 toes to bar -

WOD

2,400-m run L2-2000m run L1-1600m run

then…
5 rounds:
15 push-ups L2-10 reps worm up L1-10 reps from knees
15 toes-to-bars L2-10 straight leg raises to 90 L1-10 knee raises

For time

WOD II

Max unbroken pullups

-Rest 2 min-

3 sets Total reps

Post WOD - 1 set:  :45 lacrosse ball chest mash/side - :45 doorway pec stretch/side

Warm Up - 2 sets:  2:00 bike, ski, or row - 10 monster walk steps forward - 10 monster walk steps back - 10 Spiderman lunges - 10 Cossack squats (5/leg) - 5 kettlebell good mornings - 5 kettlebell goblet squats - Empty bar:  5 reps ¼ squats - 5 reps ½ squat - 5 reps pause squats - 5 reps tempo squats - Back squat build up:  5-5-5

Strength - Back Squat - 3-3-3-3-3-3-3-3-3-3-3-3 (2 min per set)

Post WOD - 2 sets:  :30 pigeon stretch/leg - :30 frog stretch

Warm Up - 1 set:  3:00 run, row, bike, or ski - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set:  10 snatch deadlifts - 8 snatch deadlift and shrugs - 6 muscle snatches - 4 overhead squats - 4 hang squat snatches - 4 squat snatches - 3 sets:  3 snatches – Build to workout load.

Strength - Wave 1:  50% x 3 - 55% x 2 - 60% x 1 - Wave 2:  55% x 3 - 60% x 2 - 60% x 1 - Wave 3:  60% x 3 - 65% x 2 - 70% x 1

WOD - 12 Min EMOM
Odd Min:  2 rope climbs L2-2 rope climbs AHAP L1-4 Hand over hand
Even Min:  :30 bike, row, or ski

Total Calories

Post WOD - 2:00 saddle stretch - 1:00 double-forearm stretch - 1:00 seated straddle stretch

Warm Up - 3 sets:  :40 easy row - :20 hard row - 1 set:  :30 scorpion stretches/side - :30 elbow-to-instep/leg - :30 hamstring stretch/leg - 10 squat-to-stands - 1 set:  Empty bar:  10 deadlifts - 5 tall power cleans - 5 hang power cleans - 3 sets:  5-calorie row - 4 deadlifts - 3 hang power cleans – Rest 1:00 between sets.

WOD
18/15 calorie row L2-15/12 cals L1-12/10 cals
12 deadlifts L3-155/105# L2-115/75# L1-55/35#
9 hang power cleans

5 Rounds for time (16 Min CAP)

Strength - Close Grip Bench - 10-10-10-10-10 (2 Min CAP)

Post WOD - 1:00 standing pike stretch (legs narrow) - 1:00 standing pike stretch (legs wide) - 1:00 double-forearm stretch

Warm Up - 10 alternating Spiderman twists - 10 push-ups to downward dog - 20 alternating downward dog calf pedals - 1:00 single-under practice - 10 up-downs - 10 pike push-ups from the floor - :30 single-single-double practice - 10 up-downs - 10 empty barbell shoulder presses - 1:00 double-under practice - Air squats - 5 hip initiations - 5 pause squats - 5 air squats - Push press - 3 dip and hold - 3 dip and drive - 8 push presses - Workout prep:  20 double-unders - 10 push presses (empty bar) - 10 air squats - 20 double-unders - 10 push presses - 10 air squats – Use workout load and variations.

WOD
1:00 double-unders L2-same L1-singles
1:00 push presses L3-75/55# L2-65/45# L1-45/25#
1:00 air squats

3 rounds for reps of – No rest between movements.

Strength - Thrusters - 3-3-3-3-3-3-3 (2 Min per set)

Post WOD - 1:00 banded shoulder stretch/arm - 1:00 table-top stretch

Open 25.3 - Warm Up - 10 pulls on the rower - 5 elbow-to-instep/leg - 10 good mornings (empty barbell) - 10 pulls on the rower - 5 snatches - 1 wall walk - 10 pulls on the rower - 5 cleans - 1 wall walk - 10 pulls on the rower - 5 deadlifts - 1 wall walk

WOD - 25.3
5 wall walks L2-5 scaled wall walks L1-5 bear crawls

50-cal. Row L2-same L1-50 strokes on the rower
5 wall walks L2-5 scaled wall walks L1-5 bear crawls
25 deadlifts L3-225/255# L2-135/85# L1-95/75#
5 wall walks L2-5 scaled wall walks L1-5 bear crawls
25 cleans L3-135/85# L2-95/65# L1-65/55#
5 wall walks L2-5 scaled wall walks L1-5 bear crawls
25 snatches L3-95/65# L2-65/45# L1-45/35#
5 wall walks L2-5 scaled wall walks L1-5 bear crawls
50-cal. Row L2-same L1-50 strokes on the rower
For Time (20 min CAP)

Post WOD - 1:00 double-forearm stretch - 1:00 couch stretch/leg

Warm Up - 200-meter run - AMRAP 6:  Partner A: 8 jumps around partner - Partner B: 8 jumps around partner - Partner A: 8 jump over and crawl under partner - Partner B: 8 jump over and crawl under partner - 1 set:  30 jumping jacks - 10 alternating lunges - 30 mountain climbers - 10 box step-overs - 100-meter jog - 10 dumbbell box step-overs - 1 set:  200-meter run - 5 double-dumbbell box step-overs – Use 2 dumbbells at workout load.

WOD I

Every 3 Min:
200-m run L2-same L1-100m
12 DB box step-overs L3-35/20# 24/20” L2-10 reps @ 20/15# 20/16” L1-8 reps @ 15/10# 16/12”
– Use two dumbbells. 

7 Rounds

WOD II

25 Strict Pullups L2-25 Banded strict pullups L1-25 Seated ring rows

For Time

Post WOD - 2 sets:  :30 foam roll IT band/leg - :30 lacrosse ball roll/foot

Warm Up - 200m run - 10 alternating Spiderman stretch + reaches - 10 alternating Samson lunges - :30 change in support drill - :30 falling forward drill - :30 position drill - 200m run - 1 round:  5 push-ups to downward dog - :20 static pull-up bar hang - 5 inchworms - 10 scap pull-ups - 10 steps bear crawl - 10 kip swings - 3 kip swings + knees to armpits - 3 kip swings + 1 toes to bar - 5 toes to bar -

Partner WOD
30 toes-to-bars L2-20 toes AHAP L1-20 knees to 90
400-m run L2-300m L1-200m
– Share the toes-to-bars and run together.

4 Rounds for time

WOD - 10 Min EMOM

10-20 handstand shoulder taps L2-10-20 shoulder taps feet on box L1-10-20 pushup plank shouder taps

Total shouder taps

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

Warm Up - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set:  10 snatch deadlifts - 8 snatch deadlifts to mid-thigh - 6 snatch deadlift and shrugs - 4 muscle snatches - 4 overhead squats - 4 hang squat snatches - 4 squat snatches - 3 sets:   3 snatches – Build to workout load

Strength - Snatch - 75% x 3 - 80% x 2 - 85% x 1 - Wave 2:  80% x 2 - 85% x 2 - 90% x 1 - Wave 3:  85% x 1 - 90% x 1 - 95% x 1
Heavy Single x 1 

WOD
30 Russian kettlebell swings L3-55/35# L2-45/25# L1-35/15#
15 handstand push-ups L2-10 Handstand negatives L1-10 HOD Pushups

3 Rounds for time (10 Min CAP)

Post WOD - 1:00 banded shoulder stretch/arm