Warm Up - 200-meter jog - :20 high knees - :20 butt kickers - :20 up-downs - :20 Samson stretch/side - 200-meter run (faster) - Toes to bar:  10 kip swings - 3 kips + 3 knees to 90 - 3 Kips + 3 knees to chest - 7 toes to bar (scale as needed) - Wall walk:  10 push ups shoulder taps - 10 wall step up shoulder taps - 1 partial wall walk - 1 wall walk -

WOD
400-m run L2-300m L1-200m
30 toes-to-bars L2-15 T2B L1-30 Lying T2B
400-m run L2-300m L1-200m
10 wall walks L2-5 wall walks L1-10 wall step ups (move hands if possible)
400-m run L2-300m L1-200m
30 toes-to-bars L2-15 T2B L1-30 Lying T2B
400-m run L2-300m L1-200m

For time (20 Min CAP)

Strength - Good Mornings - 10-10-10 (add weight only if form allows)

Post WOD - 1:00 pigeon pose/leg - :30 calf stretch/leg

Warm Up: 1 set: 10 leg swings/leg - 10 lateral leg swings - 10 arm swings across - 10 arm swings overhead - 10 toe touches - 200-meter run - 10 alternating Samson stretch lunges - 10 inchworms - 10 alternating Cossack squats - 200-meter run - Wall ball: 5 med ball front squats - 5 med ball push presses - 5 wall ball shots - KB snatch: 2 single Russian KB swings / arm - 2 single KB swings with elbow pull / arm - 2 KB snatches / arm -

Partner WOD

- share the work

- only one works at a time

1,600-m run L2-1200m run L1-800m run
100 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
100 KB snatches L3-55/35# L2-45/25# L1-35/15#

For Time

Warm Up - 2 sets:  :10 jumping jacks, slow - :10 jumping jacks, moderate - :10 jumping jacks, fast - :30 alternating back-step lunges - :30 ring rows - 1 set:  30 mountain climbers - 10 air squats - 10 box step-ups - :30 plank hold - 30 mountain climbers - 10 box jumps - 10 air squats - 5 small kip swings + 5 big kips - 3 strict ring pull-ups - 3 kipping ring pull-ups + - 3 chest-to-bar ring pull-ups - 1 ring muscle-ups

WOD
5 box jump-overs L3-30/24” L2-24/20” L1-16/12”
3 ring muscle-ups L2-1 ring muscle up L1-3 ring rows + 3 box dips

7 Rounds for time

Strength - Deadlift - 5-5-5-5-5

Post WOD - 1:00 foam roll calf/leg - 1:00 lat stretch/side

Warm Up - 2 sets:  :20 band pull-aparts - 10 PVC pass-throughs - 10 scap pull-ups - 10 shoulder presses - 10 alternating Spiderman + twists - 10 counterbalance squats - Empty bar:  5 Front squats - 5 squat stance push presses - 5 thrusters - Thruster build up: 3-3-3 (2 min per set)

Strength - Thruster (From the rack) - 3-3-3-2-2-2-1-1-1 (3 Min per set)

Post WOD - Accumulate 2:00 pull-up bar hang - 2:00 couch stretch/leg - – Use a foot assist if needed on the pull-up bar hang.

Warm Up - 2 sets:  10 alternating Spiderman stretches - 10 push-ups to downward dog - 10 PVC pass-throughs - 1 set:  1:00 bike, easy - :30 ring rows - :30 hang from the pull-up bar - 1:00 bike, moderate - :30 jumping pull-ups - :30 up-downs - 1:00 bike, moderate - :30 kipping pull-ups - :30 burpees - 1:00 bike, workout pace - 5 pull-ups -

WOD
35/25 cal bike L2-25/20 cals L1-18/12 cals
21 pull-ups L2-21 jumping pullups L1-21 ring rows

3 Rounds for Time (12 Min Cap)

Strength - Bench Press - 10-10-10-10-10 (3 min per set)

Post WOD - 1 set:  1:00 banded pull aparts - 1:00 foam roll lats/side - 1:00 foam roll quads/leg –

Warm Up - 20 jumping jacks - 10 sit-ups - 1:00 plank hold - 1:00 bike, row, or ski - 20 jumping jacks - 10 GHD sit-ups to parallel - :30 jump rope - 10 hand-release push-ups from the knees - 1:00 bike, row, or ski - 20 jumping jacks - 10 GHD sit-ups - :30 jump rope - 10 hand-release push-ups - 1:00 bike, row, or ski -

WOD I - 15 Min AMRAP
10 hand-release push-ups L2-same L1-from knees
20 GHD sit-ups L2-15 partial ROM L1-Abmat situps
30 double-unders L2-15 double unders L1-30 singles

Rounds + Reps

WOD II

200-meter run L2-same L1-100m
400-meter run L2-300m L1-200m
800-meter run L2-600m L1-400m
100-meter sprint L2-same L1-same
– Rest 1:00 between each distance.

Total Time

Post WOD - 1:00 pec stretch - 1:00 calf stretch/leg

Warm Up - 10 calf raises - 10 plate toe taps - 10 step-ups - 10 drop-and-lands off of the plate - 5 step-ups + squat landing/leg - 10 box jumps + step-down (alternating step-down leg) - 5 box jumps + squat landing - 5 box jumps + slow rebound - 5 box jumps - Empty bar:  10 clean deadlifts - 8 clean pulls - 6 power cleans - 5 touch-and-go power cleans from mid-shin - 5 jump and lands (no bar; hands at shoulders) - 5 jump, punch, and lands with arms extended overhead (no bar) - 5 push jerks - 5 clean and jerks - Clean & Jerks:  3-3-3

Strength - Clean & Jerks - 3-3-2-2-1-1

WOD
300/250m row L2-250/200m L1-200/150m
5 power cleans L3-185/125# L2-135/95# L1-45/35#

5 Rounds for Time

Post WOD - 200m jog - 1:00 hamstring stretch/leg - 1:00 forearm stretch/arm

Warm Up - 1 set: :30 mountain climbers - 5 inchworms + 1 push-up/rep - 5 KB windmills/arm - :30 up-downs - 10 single-arm KB swings, right arm - 10 single-arm KB swings, left arm - :30 burpees - 10 single arm KB presses, right arm - 10 single arm KB presses, left arm - 10 shoulder taps - 8 wall step up shoulder taps - 6 handstand shoulder taps - 2 wall walks - 5 KB swings - Final Partner Warm up:

Partner 1: :30 bike
Partner 2: :30 bike
Partner 2: 5 KB swings
Partner 2: 5 KB swings
Partner 1: 1 wall walk
Partner 2: 1 wall walk

Partner WOD

20 Min AMRAP
50 calorie bike L2-40 cal bike L1-30 cal bike
100 KB swings L3-70/55# L2-55/35# L1-25/15#
20 wall walks L2-10 wall walks L1-20 wall step ups
– Split work as needed; 1 partner works at a time.

Rounds + Reps

Post WOD - 3 sets: 20 banded pull-aparts - :30 wrist extension stretch/arm

        WHEN in the Course of human Events, it becomes necessary for one People to dissolve the Political Bands which have connected them with another, and to assume among the Powers of the Earth, the separate and equal Station to which the Laws of Nature and of Nature’s God entitle them, a decent Respect to the Opinions of Mankind requires that they should declare the causes which impel them to the Separation.
          We hold these Truths to be self-evident, that all Men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty, and the Pursuit of Happiness—-That to secure these Rights, Governments are instituted among Men, deriving their just Powers from the Consent of the Governed, that whenever any Form of Government becomes destructive of these Ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its Foundation on such Principles, and organizing its Powers in such Form, as to them shall seem most likely to effect their Safety and Happiness. Prudence, indeed, will dictate that Governments long established should not be changed for light and transient Causes; and accordingly all Experience hath shewn, that Mankind are more disposed to suffer, while Evils are sufferable, than to right themselves by abolishing the Forms to which they are accustomed. But when a long Train of Abuses and Usurpations, pursuing invariably the same Object, evinces a Design to reduce them under absolute Despotism, it is their Right, it is their Duty, to throw off such Government, and to provide new Guards for their future Security. Such has been the patient Sufferance of these Colonies; and such is now the Necessity which constrains them to alter their former Systems of Government. The History of the present King of Great-Britain is a History of repeated Injuries and Usurpations, all having in direct Object the Establishment of an absolute Tyranny over these States. To prove this, let Facts be submitted to a candid World.
          He has refused his Assent to Laws, the most wholesome and necessary for the public Good.
          He has forbidden his Governors to pass Laws of immediate and pressing Importance, unless suspended in their Operation till his Assent should be obtained; and when so suspended, he has utterly neglected to attend to them. 
          He has refused to pass other Laws for the Accommodation of large Districts of People, unless those People would relinquish the Right of Representation in the Legislature, a Right inestimable to them, and formidable to Tyrants only.
          He has called together Legislative Bodies at Places unusual, uncomfortable, and distant from the Depository of their public Records, for the sole Purpose of fatiguing them into Compliance with his Measures.
          He has dissolved Representative Houses repeatedly, for opposing with manly Firmness his Invasions on the Rights of the People.
          He has refused for a long Time, after such Dissolutions, to cause others to be elected; whereby the Legislative Powers, incapable of Annihilation, have returned to the People at large for their exercise; the State remaining in the mean time exposed to all the Dangers of Invasion from without, and Convulsions within. 
          He has endeavoured to prevent the Population of these States; for that Purpose obstructing the Laws for Naturalization of Foreigners; refusing to pass others to encourage their Migrations hither, and raising the Conditions of new Appropriations of Lands.
          He has obstructed the Administration of Justice, by refusing his Assent to Laws for establishing Judiciary Powers.
          He has made Judges dependent on his Will alone, for the Tenure of their Offices, and the Amount and Payment of their Salaries.
          He has erected a Multitude of new Offices, and sent hither Swarms of Officers to harrass our People, and eat out their Substance.
          He has kept among us, in Times of Peace, Standing Armies, without the consent of our Legislatures.
          He has affected to render the Military independent of and superior to the Civil Power.
          He has combined with others to subject us to a Jurisdiction foreign to our Constitution, and unacknowledged by our Laws; giving his Assent to their Acts of pretended Legislation:
          For quartering large Bodies of Armed Troops among us:
          For protecting them, by a mock Trial, from Punishment for any Murders which they should commit on the Inhabitants of these States:
          For cutting off our Trade with all Parts of the World:
          For imposing Taxes on us without our Consent:
          For depriving us, in many Cases, of the Benefits of Trial by Jury:
          For transporting us beyond Seas to be tried for pretended Offences:
          For abolishing the free System of English Laws in a neighbouring Province, establishing therein an arbitrary Government, and enlarging its Boundaries, so as to render it at once an Example and fit Instrument for introducing the same absolute Rule into these Colonies:
          For taking away our Charters, abolishing our most valuable Laws, and altering fundamentally the Forms of our Governments:
          For suspending our own Legislatures, and declaring themselves invested with Power to legislate for us in all Cases whatsoever.
          He has abdicated Government here, by declaring us out of his Protection and waging War against us.
          He has plundered our Seas, ravaged our Coasts, burnt our Towns, and destroyed the Lives of our People.
          He is, at this Time, transporting large Armies of foreign Mercenaries to compleat the Works of Death, Desolation, and Tyranny, already begun with circumstances of Cruelty and Perfidy, scarcely paralleled in the most barbarous Ages, and totally unworthy the Head of a civilized Nation.
          He has constrained our fellow Citizens taken Captive on the high Seas to bear Arms against their Country, to become the Executioners of their Friends and Brethren, or to fall themselves by their Hands.
          He has excited domestic Insurrections amongst us, and has endeavoured to bring on the Inhabitants of our Frontiers, the merciless Indian Savages, whose known Rule of Warfare, is an undistinguished Destruction, of all Ages, Sexes and Conditions.
          In every stage of these Oppressions we have Petitioned for Redress in the most humble Terms: Our repeated Petitions have been answered only by repeated Injury. A Prince, whose Character is thus marked by every act which may define a Tyrant, is unfit to be the Ruler of a free People.
          Nor have we been wanting in Attentions to our British Brethren. We have warned them from Time to Time of Attempts by their Legislature to extend an unwarrantable Jurisdiction over us. We have reminded them of the Circumstances of our Emigration and Settlement here. We have appealed to their native Justice and Magnanimity, and we have conjured them by the Ties of our common Kindred to disavow these Usurpations, which, would inevitably interrupt our Connections and Correspondence. They too have been deaf to the Voice of Justice and of Consanguinity. We must, therefore, acquiesce in the Necessity, which denounces our Separation, and hold them, as we hold the rest of Mankind, Enemies in War, in Peace, Friends.
          We, therefore, the Representatives of the UNITED STATES OF AMERICA, in General Congress, Assembled, appealing to the Supreme Judge of the World for the Rectitude of our Intentions, do, in the Name, and by Authority of the good People of these Colonies, solemnly Publish and Declare, That these United Colonies are, and of Right ought to be, Free and Independent States; that they are absolved from all Allegiance to the British Crown, and that all political Connection between them and the State of Great-Britain, is and ought to be totally dissolved; and that as Free and Independent States, they have full Power to levy War, conclude Peace, contract Alliances, establish Commerce, and to do all other Acts and Things which Independent States may of right do. And for the support of this Declaration, with a firm Reliance on the Protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes, and our sacred Honor.

Warm Up - Row:  :30 Legs only (arms stay straight) - :30 Legs + pull + pause (2 sec) - :30 slow pace row - :30 moderate pace row - Double unders:  3 sets:  :10 high jump singles - rest :20 - :10 double under attempts - rest :20 - then - 10 inchworm pushups - 5 down dog + up dog - 10 alt Samson stretches - Toes to bar:  10 kips - 5 kips + 3 knees to armpits - 3 kips + 3 toes to bar - 5 toes to bar - Mini round:  3 toes-to-bars - 10 double-unders - :30 rest - 10 double-unders - 5-calorie row sprint – Use workout variations -

WOD

Every 3:00 x 8 rounds:

Odd Min:
15 toes-to-bars L2-15 toes AHAP L1-15 lying toes to bar
45 double-unders L2-20 double under/attempts L1-45 single unders

Even Min:
45 double-unders L2-20 double under/attempts L1-45 single unders
15/12 cal row L2-same L1-10/8 cals

Score:  Slowest time for Odd and Even Minutes (2 scores)

WOD II 

100ft single suitcase carry (right arm)

100ft single suitcase carry (left arm)

-Rest 1 min-

3 sets for time

Post WOD - 1:00 foam roll calf/leg - 1:00 quad roll calf/leg

Warm Up - 2 sets:  30 jumping jacks - 10 alternating Spiderman stretches - 10 push-ups to downward dog - 1 set:  1:00 bike, easy - 10 sumo deadlifts - 10 shoulder presses - 1:00 bike, moderate - 10 sumo-deadlift + shrugs - 10 push presses - 2 sets:  1:00 bike, workout pace - 10 sumo deadlift high pulls - 10 push presses – Rest 1:00 between sets. – Build to workout weight -

WOD I

21-15-9-21
Sumo deadlift high pulls L3-95/65# L2-65/45# L1-45/25#
Push presses L3-95/65# L2-65/45# L1-45/25#
Cal Echo bike

For time (15 Min Cap)

WOD II
300-meter run
:30 rest
200-meter run
1:00 rest
100-meter run
1:30 rest

2 rounds for time

Post WOD - :30 side plank/side - 1:00 foam roll upper back - :30 side plank/side - 1:00 foam roll lats/side - :30 side plank/side

Warm Up - 2:00 bike, row, or ski - 10 alternating single-leg toe touches - 5 inchworms - 10 air squats - 5 pike push-ups from the floor - 5 up-downs - 10 ring rows or strict pull-ups - 10 walking lunges - 200-meter run - 10 burpees - 10 double-dumbbell front rack walking lunges - 5 pull-to-stands - 200-meter run - 10 double-dumbbell front-rack walking lunge - 1 rope climb –

WOD I
800m Run L2-600m L1-400m
75ft Double-dumbbell front-rack walking lunge L3-50/35# L2-35/20# L1-25/10#
3 rope climbs L2-1 rope climb L1-5 hand over hand
400m Run L2-300m L1-200m
75ft Double-dumbbell front-rack walking lunge L3-50/35# L2-35/20# L1-25/10
3 rope climbs L2-1 rope climb L1-5 hand over hand
200m Run L2-same L1-100m
75ft Double-dumbbell front-rack walking lunge L3-50/35# L2-35/20# L1-25/10#
3 rope climbs L2-1 rope climb L1-5 hand over hand

For time (15 Min Cap)

WOD II

8 Min EMOM - 2 dumbbell overhead squats/arm - Rest 1:00 - 8 Min EMOM - 1 dumbbell Turkish get-up/arm

(Pick a weight that allows you to move well and complete movements in 30 sec or less)

Post WOD - 1:00 couch stretch/leg - 1:00 calf stretch/leg

Warm Up - 2 sets:  20 jumping jacks - 10 leg swings/leg - 20 walking lunges - 15 banded side steps (moving right) - 15 banded side steps (moving left) - 100-meter jog - Back Squat Build up:  5-4-3 (4 Min)

Strength I - Back Squat - 3-3-3-3-3-3-3 (Compare to 4/15/25) (3 min per set)

Strength II - 1 clean pull + 1 hang power clean + 1 hang squat clean - 5 sets (2 min per set)

Post WOD - 1:00 standing pike stretch (feet narrow) - 1:00 standing pike stretch (feet wide)

Warm Up - 2 rounds:  :15 hollow hold - 15 banded good mornings - 15 band pull-aparts - :15 hollow hold - :15 bar hang - 10 air squats - 16 alternating Spiderman twists - Then - 10 box step ups - 5 box jumps - DB press:  5 single arm strict press / arm - 5 single arm push presses / arm - Build up:  2 rounds:  Single-arm dumbbell suitcase carry, right (50 ft) - Single-arm dumbbell suitcase carry, left (50 ft) - 5 box jumps - 5 single-arm dumbbell push presses, right - 5 single-arm dumbbell push presses, left  – Use intended workout weight on the second round. – Use intended workout height for the box jumps on both rounds.

WOD

AMRAP 20:
100-m DB suitcase carry L3-50/35# L2-35/20# L1-25/25#
20 box jumps L3-24/20” L2-20/16# L1-15 reps @ 16/12#
20 single-arm DB push presses L3-24/20” L2-20/16# L1-15 reps @ 16/12#

Rounds + Reps
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.

Post WOD - 1 set:  1:00 reach, roll, and lifts - 1:00 double-forearm stretch

Warm Up - 3 sets:  7 med-ball front squats - 7 med-ball push presses - 7 wall-ball shots - :30 rest - Then - :30 ring support plus ring dip - 3 false grip ring rows - 3 low ring muscle up transitions - 3 jumping muscle ups - 1 muscle up -

WOD

AMRAP 2:
20 wall-ball shots L3-30/20# L2-20/14# L1-14/10#
Max ring muscle-ups L2-Max jumping muscle ups L1-Ring rows + box dips
– Rest 2:00 between rounds.

5 rounds total muscle ups

Post WOD - 2 sets:  :30 Spiderman stretch/side - :30 Cobra stretch

Warm Up - AMRAP 3:00:  20 mountain climbers - 10 air squats - 10 push-ups -then- 5 lying toes to bar - 10 scap pulls - 10 walking lunge steps - 10 side lunges -

Zercher squat:  5-5-5

WOD - 10 Min EMOM
Min. 1 | 30 sec GHD sit-ups L2-Med ball sit-ups L1-abmat sit-ups
Min. 2 | 30 sec Bar hang L2-20 sec L1-15 sec

Total Sit-ups

Strength - Zercher Squats - 5-5-5-5-5-5-5 (2:30 per set)

https://youtu.be/nwx6Ip7hd3I?si=538wMwOS0yCFK0uc

Post WOD - :30 doorway pec stretch/side - 1:00 table-top stretch

Warm Up - 1 set:  Partner 1 | 1:00 row - Partner 2 | Alternating Spiderman stretches – Switch after partner 1 finishes the row. - Partner 1 | 1:00 row - Partner 2 | 5 elbow-to-insteps/leg –Switch after partner 1 finishes the row - 2 sets per partner: - :10 row, moderate - :10 row, fast - :10 row, sprint – Partners take turns working through sets. – One partner rests while the other works - 2 sets:  7/5 calorie row – Both partners complete 2 sets with only one working at a time. – Non-rowing partner must hold a plank for their partner to row.

Partner WOD
300/225 calorie row L2-250/200 cal row L1-200/150 cal row
– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold with each transition. 

For time

Post WOD - 20 band pull-aparts - 10 banded pass-throughs - 10 banded high pulls - 1 set:  1:00 standing pike stretch (legs narrow) - 1:00 standing pike stretch (legs wide) - 1:00 foam roll upper back

Warm Up - 3:00 run, row, bike, or ski - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set:  5 snatch deadlifts - 5 snatch deadlift and shrugs - 5 muscle snatches - 3 overhead squats - 3 hang squat snatches - 3 squat snatches - Snatch 3-2-1 – Building up in load.

Strength - Snatch - 1-1-1-1-1-1-1 (3 Min per set)

WOD

25-20-15-10-5
Chest-to-bar pull-ups L2-Chin over bar pullups L1-Ring rows
– 10 shuttle runs between rounds L2-8 shuttle runs L1-6 shuttle runs
– 1 shuttle run is 25 ft down and back.

For Time

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

Warm Up - 1:00 easy row - :30 band pull-aparts - :30 push-ups from the knees - 10 scap pull-ups - :30 hard row - :30 band pull-aparts - :30 push-ups - 10 scap pull-ups - 250-meter row - Wall walks:  10 alt. shoulder taps (plank) - 10 wall step up shoulder taps - 1 partial wall walk - 1 wall walk - HSPU:  5 pike pushups (feet on floor) - 15 sec handstand hold - 3 handstand negatives - 3 handstand pushups -

WOD

Handstand walk (100 ft) L2-50ft L1-100ft bear crawl
1,000-m row L2-800m L1-600m
30 handstand push-ups L2-20 hspu 2 inch riser L1-30 HOD Pushups
1,000-m row L2-800m L1-600m
10 wall walks L2-10 partial wall walks - 10 inchworm + pushups
1,000-m row L2-800m L1-600m
For Time

Post WOD - 1:00 lacrosse ball tricep/side - 1:00 lacrosse ball shoulder/side