Warm Up - 10 ring rows - 10 knee push-ups - 10 air squats to a medicine ball - 5 scap pull-ups - 5 push-ups - 5 medicine-ball front squats – Hold the bottom of each squat for :01 - 2 sets: 3 strict or foot-assisted pull-ups - 3 hand-release push-ups - 8 wall-ball shots – Muscle up progression: 3 ring support – 3 ring support + ring dip – 3 floor muscle-up transition – 3 increase difficulty – 3 high ring muscle-up – Mini round: 1 set: 10 wall-ball shots - 2 strict muscle-ups, low-ring transitions, or foot-assisted pull-ups and dips –

WOD I


50-40-30


Wall-ball shots L3-20/14# L2-16/12# L1-14/10#


5-4-3


Strict muscle-ups L2-Low ring transitions L1-Ring rows + box dips

SCORE: TOTAL TIME

WOD II


30 V-ups


40 tuck-ups


50 hollow rocks

For Time

Post WOD - 2 sets: 1:00 saddle stretch - 1:00 child’s pose stretch

Warm Up - 2 sets with a partner: :30 med-ball chest passes - :30 med-ball underhand tosses - :30 med-ball side passes/side - :30 med-ball squat + throw – Rest :20 between sets – Power Cleans: 5 high hang muscle cleans – 5 high hang power cleans – 5 deadlift shrugs – 5 power cleans – (add wt) 5 power cleans – Build up: EMOM 5: 3 unbroken power cleans – Build to 60-70% of 1-rep-max power clean –

Strength WOD – Power Cleans – 3-3-3-3-3-3-3 (unbroken touch and go) (3 Min per set)


WOD

3 Min AMRAP


Max-rep power cleans
- Use 65% of heaviest 3RM -

Post WOD - 2 sets: :30 double-forearm stretch - :30 pigeon stretch/leg

Warm Up - 1 set: :20 jumping jacks - 5 inchworms - 10 Samson stretch lunges - 10 scap-only ring rows - :20 jumping jacks - 5 inchworms - 10 alternating Cossack squats - 10 ring rows - 2 sets: 3 jumping pull-ups - :30 box step-up overs - :30 plank hold (on hands) - 10 jumping air squats - 2 sets: :10 pull-ups - :10 rest - :10 push-ups - :10 rest - :10 box jump-overs –

WOD I


20 box jump-overs L3-24/20” L2-20/16” L1-18/12”


20 push-ups L2-worm up L1-knee pushups


20 pull-ups L2-jumping pull ups L1-ring rows

5 Rounds for Time (15 Min CAP)

WOD II


800-meter run – rest 90 sec - L2-600m L1-400m


2 rounds

then…


400-meter run – rest 1 min – L2-300m L1-200m

3 rounds

For Total Time (20 Min CAP)

Post WOD - 1:00 foam roll calves/side - 1:00 standing calf stretch/side

Warm Up - 1 set: :30 jumping jacks - 10 dumbbell Romanian deadlifts - 10 dumbbell goblet squats - 5 single-arm dumbbell shoulder presses/arm - :30 up-downs - 10 dumbbell bent-over rows/arm - 5 single-arm dumbbell thrusters/arm - 5 dumbbell windmills/arm - 2 set: :30 burpees - 5 dumbbell complexes/arm – 1 complex = 1 single-arm dumbbell power clean + single-arm dumbbell thruster + 1 dumbbell windmill – Snatch warm up: Empty bar – 5 DL shrugs – 5 muscle snatches – 5 ohs – 5 hang power snatches – 5 power snatches – Loading up: 2 sets: 5 thrusters - 5 power snatches – Each set should be unbroken.  – Rest 1:00 between sets –

WOD – 10 Min AMRAP


10 thrusters L3-115/85# L2-75/55# L1-45/35#


10 power snatches

Rounds + Reps

Strength – 1 power snatch + 1 hang power snatch – 7 sets (2:30 each set)

Post WOD - 1:30 foam roll quads - 1:00 couch stretch/leg

Warm Up - 10 jumping jacks - 10 air squats - 10 push-ups - 10 box step-ups - 10 wall-ball front squats - 10 up-downs - 10 box jump-overs - 10 wall-ball push presses - 5 burpees – Mini round: 10 wall-ball shots - 10 lateral burpee box jump-overs – Use workout loads and movement variations –

WOD – Quarterfinal 24.2


50 wall-ball shots L3-20/14# L2-14/10# L1-10/6#


50 lateral burpee box jump-overs L3-24/20” L2-same L1-20/12”

3 Rounds for Time (20:00 CAP)

Time CAP: 20:00

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

Warm Up - 10 pulls on the rower (easy pace) - 5 elbow-to-instep/leg - 10 box step-ups - 1 set: - 10 pulls on the rower (moderate pace) - 5 jumping air squats - 10 dumbbell box step-ups - 1 set: - 10 pulls on the rower (fast pace) - 5 up-downs - 10 dumbbell box step-ups – Snatch warm up: 4 DL shrugs – 4 muscle snatches – 4 hang power snatches – 4 power snatches – 4 power snatches (working load) – Mini round: 2 sets: :20 snatches (workout weight) - :20 rowing for calories - :20 dumbbell box step-ups (workout weight/height)
– Use workout load.
– No rest between movements, rest 1:00 between sets –

WOD


1 minute of snatches L3-135/85# L2-115/75# L1-45/35#


1 minute of rowing for calories


1 minute of dumbbell box step-ups L3-50/35# 20/20” L2-35/20# 20/20” L1-15/10# 20/12”


1 minute of rest

4 ROUNDS FOR MAX REPS

POST WOD - 1:00 double-forearm stretch - 1:00 seated hamstring stretch

Warm Up - 400-meter run - PVC SWITCH GAME – Penalty Movements: 20 mountain climbers, 5 burpees, 20 jumping jacks, 10 air squats – Then - 5 elbow-to-instep/side - 20 alternating shoo the turtles – KB Warm Up: 10 KB DL – 10 Russian KB swings – 8 American KB swings – Single Farmer Carry: 50-meter single-kettlebell farmers carry – Each partner performs 50 meters –

WOD

Partner WOD: 20 Min AMRAP


400-m run L2-300m L1-200m


50 KB swings L3-70/55# L2-55/35# L1-35/25#


400-m single-KB farmers carry L3-70/55# L2-55/35# L1-35/25#
– Partners run together and break up the other two movements as needed.


Rounds + Reps

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

Warm Up - 3 sets: :40 lateral hops over the dumbbell - :10 rest - :30 alternating shoulder taps - :10 rest - :20 hollow rocks - :10 rest - 1 set: :30 shoulder taps - :30 hanging knee raises - :30 shoulder taps in pike - :30 knees-to-armpits - :30 partial wall walks - :30 toes-to-bars - :30 wall walks - 1 set: 5 toes-to-bars - 2 wall walks –

Partner WOD


40 toes-to-bars L2-24 knees to armpits L1-24 knees to 90


12 wall walks L2-8 wall walks L1-8 inchworms


– One athlete works at a time, alternating as needed –

3 Rounds for Time (15 Min CAP)

Strength – Front Squat – 1-1-1-1-1 (3 min per set)

Post WOD - 1:00 banded shoulder stretch/side or accumulate 2 min hang

Warm Up - Each drill 25 feet down and back: 200m Jog - High knee karaoke - Knee to chest - Lunge with a torso twist - High knees - Butt kickers – 200m Jog - Single Leg Squat: 6 reverse lunges – 6 long reverse lunges – 6 elevated reverse lunges – 6 single leg squat to box – 6 heel hook single leg squats – Mini round: 2 rounds for time with a partner: 100-meter run - 12 alternating single-leg squats – Run together and perform 6 single-leg squats each –

Partner WOD


400-m run L2-300m L1-200m


40 alternating single-leg squats L2-20 to a target (20”) L1-20 elevated back step lunges


– Run together and break up the squats as needed –

5 Rounds for Time

Post WOD - 1:00 foam roll quads - 1:00 couch stretch/side

Warm Up - 1 set: :20 jump rope - 10 alternating scorpion stretches - :20 jump rope - 10 deadlifts (35/45 lb) - :20 jump rope - 10 alternating Spiderman stretches - :20 jump rope - 10 clean pulls (35/45 lb) - :20 jump rope - 10 good mornings + vertical jump - :20 jump rope - 10 muscle cleans (35/45 lb) - :20 jump rope - 10 burpee broad jumps - :20 jump rope - 10 power cleans (35/45 lb) –

WOD


21 power cleans L3-155/105# L2-115/75# L1-65/35#


400-meter run L2-300m L1-200m


Plank hold for time equal to run time 

3 Rounds for Time

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

Post WOD - 1:00 foam roll calves - 1:00 cobra stretch

Warm Up - 200-meter jog - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 leg swings/leg (forward and backward) - :30 pike or plank hold - 200-meter jog - 10 single-leg toe touches/leg - 10 alternating reverse lunges - 10 band pull aparts - :30 handstand or plank hold - 200-meter jog - 10 unweighted good mornings - 10 walking lunge steps - 10 band pull downs - :30 handstand or plank shoulder taps – Strict Pullups: 5 scap pull-ups - Rest :30 - 5 foot-assisted pull-ups - Rest :30 - 5 jump and controlled lower pull-ups - Rest :30 - 5 strict pull-ups –

Strength – Weighted Pullups – 1-1-1-1-1-1-1 – (2 min per set)

WOD – 10 Min AMRAP


30 walking lunges L2-same L1-20 steps


6 strict pull-ups L2-banded strict pullups L1-6 ring rows


5 KB strict presses/arm L3-35/25# L2-25/15# L1-15/10#

Rounds + Reps

Post WOD - 1:00 foam roll quads - 1:00 couch stretch/side

Warm Up – You choose the machine: :20 easy pace - :20 moderate pace - :20 hard pace - 5 PVC good mornings - 10 lateral hops - :20 easy pace - :20 moderate pace - :20 hard pace - 5 PVC pass throughs - 10 hops forward and backward - :20 easy pace - :20 moderate pace - :20 hard pace - 5 hand-release push-ups - 10 lateral hops – OHS warm up: 3 reps of ¼ ohs – 3 reps of ½ ohs – 5 OHS – 5 OHS - Practice 5 sets of a power snatch + overhead squat single from the floor (2 Min per set) (add weight) – Mini Round: 5 overhead squats (workout weight) - 10 lateral hops over the bar - 10 calories on a machine –

WOD

2:30 per round


10 overhead squats L3-95/65# L2-75/55# L1-45/35#


30 lateral hops over bar L2-20 lateral hops over bar L1-10 lateral hops over bar


Max-calories any machine in the remaining time.

– Rest 2:30 between rounds –

5 Rounds for Total Calories / machine

Post WOD - 1:00 foam roll glutes/side - 1:00 foam roll upper back

Warm Up - EMOM 6: Min. 1 | :45 row - Min. 2 | :45 ski or jump rope - 2 set: 10 toy soldiers - 10 side lunges - 5 elbow instep + hamstring stretch/leg - :30 plank hold - 10 knee push-ups - 2 sets: 5 sit-ups - 10 deadlifts

WOD I


50 sit-ups L2-same L1-35 sit ups


30 deadlifts L3-135/95# L2-95/65# L1-55/35#

3 Rounds for Time (10 Min CAP)

WOD II


5-10-15-20-25


Calories on Bike


Dumbbell hang snatches, left arm L3-35/25# L2-25/15# L1-15/10#
Dumbbell hang snatches, right-arm

For Time (12 Min CAP)

Skill Work

From 0:00-5:00:
Handstand walk practice

From 5:00-10:00:
 AMRAP 5:


2 skin the cats (on rings)


1 strict muscle-up

Post WOD - 2 sets: 1:00 foam roll upper back - :30 cat-cow - :30 standing pike stretch

Warm Up – Jump rope: :20 single-unders - :20 running singles - :20 single-under jump front to back - :20 single-under jump side to side - :15 single-under left leg - :15 single-under right leg - :30 double-unders or attempts - :30 Samson stretch/side - :30 band pull-aparts - :30 calf stretch/side – Hang power snatches: 5 dip drive shrug – 5 hang muscle snatches – 5 hang power snatches - Workout prep: 6 synchronized lunges - 5 hang power snatches, partner 1 - 5 hang power snatches, partner 2 - 10 double-unders, partner 1 - 10 double-unders, partner 2 – Add snatch load each round to build to workout weight – practice quick transitions from one partner to the next –

Partner WOD


30 synchronized walking lunges L2-same L1-20 walking lunges


50 hang power snatches L3-75/55# L2-65/45# L1-45/35#


100 double-unders L2-50 DUs L1-100 singles


– Split the snatches and double-under reps with one partner working at a time –

4 Rounds for Time


Post WOD - 1:00 sit and reach (right leg) - 1:00 sit and reach (left leg) - 1:00 sit and reach (straddle)

Warm Up - 1 set: 1:00 row - 10 burpees - 10 hang muscle cleans - 10 good mornings - 10 shoulder presses - 1:00 row - 10 burpees - 10 hang muscle cleans - 10 good mornings - 10 push presses

Build Up: 1 set: 5 push presses (add weight) - 5 push presses (workout weight)

Mini round: 1 set:10/8 calorie row6 lateral burpees over the bar6 push presses

Partner WOD - Alternate movements in each round -

10 push presses L3-95/65# L2-75/55# L1-45/35#

12 lateral burpees over the bar L2-same L1-8 lateral burpee bar step-overs

25/20 calorie row L2-20/15 calorie row L1-15/12 calorie row

8 Rounds for Time

SCORE: TOTAL TIME

Warm Up - 3 sets: :30 air squats - :30 up-downs - :30 rest - 3 sets: :30 bottom of squat hold - :30 burpees – Bar warm up: 3 reps of ¼ back squats – 3 reps ½ back squats - 5 pause back squats – 1:00 rest 5 back squats – Build up: 3 sets: 5 back squats – Build in load each set to work to the first working set (2 Min per set) –

Strength – Back Squat – 10-10-10-10-10 (Use 70% of your 1RM for all sets – add weight on the last two sets if you are able) (4 Min per round)

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

Warm Up - 2:00 Row/Bike - 1:00 Samson lunge stretch/leg - 10 alternating single-leg V-ups - :30 Superman hold - 10 alternating plank reach throughs – Knees to elbows: 5 kip swings - 2 kip swings + 2 knees above hips – 2 kip swings + 2 knees to armpits – 3 knees to elbows – WOD prep: 5 knees-to-elbows - 200-meter C2 Bike – Use workout variation –

WOD


25 knees-to-elbows L2-25 knees to armpits L1-15 hanging knee raises


750/600m Row or 1850/1300m Assault bike L2-600/450m Row or 1300/1000m Assault bike L1-450/300m Row or 1000/750m Assault bike

3 rounds for time

Post WOD - 2 sets: :30 couch stretch/side - :30 doorway pec stretch/side

Warm Up - :20 straight-arm plank hold - :30 banded pass-throughs - :40 bodyweight lunges - :30 wall walk hold - :30 rest - :30 banded around the worlds - :30 rest - :30 box step-ups - :30 rest - :20 handstand hold against the wall - :30 rest - :30 banded pull-aparts - :30 rest - :30 box jumps - :30 rest - 3 negative handstand push-ups - 3 strict handstand push-ups - 3 kipping handstand push-ups –

WOD I – 9 Min AMRAP

2-4-6-8… etc.
Box jumps L3-24/20” L2-20/16” L1-16/12”


Handstand push-ups L2-Handstand negatives L1-knees on box/toes on box

Total Reps

WOD II


1:00 pushup plank hold L2-:45 L1:30 -

25 strict toes-to-rings L2-20 toes to rings L1-bar knees to 90


1:00 elbows plank hold -

50 GHD sit-ups L2-40 med ball sit ups L1-50 abmat sit ups


1:00 pushup plank hold -

25 strict toes-to-rings
1:00 elbows plank hold

For Time (15 Min CAP)

Post WOD - 1:00 banded shoulder stretch/arm

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 – Bar warm up: 10 deadlifts (empty barbell) - 8 deadlifts to mid-thigh - 6 deadlift and shrugs - 5 muscle snatch / cleans - 5 overhead / front squats - 5 hang squat snatch / cleans - 5 squat snatches –

Strength - For load:


Snatch or Clean


3-3-3-3 at 70-80%


2-2-2 at 80-90%


1-1 at 90%+

WOD


200m run L2-same L1-100m run


6 clean and jerks L3-185/125# L2-135/95# L1-75/35#

5 Rounds for Time

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

Warm Up - AMRAP 5: :30 bike, row, or ski - 10 alternating plank reach throughs - 10 kip swings - :30 Samson stretch/leg – Pull up: 3 small kips – 2 small kips + 1 big kip – 2 small kips + 1 pull up – 2 small kips + 1 pull up + 2 small kips – Pushup / sit up: 5 push-ups from the knees - 3 sit-ups - 5 push-ups - 3 sit-ups –

WOD


20 pull-ups L2-10 pull ups L1-10 jumping pull ups


30 push-ups L2-20 pushups L1-10 hand elevated pushups


40 sit-ups L2-30 sit ups L1-20 sit ups


50 squats L2-40 squats L1-20 squats

5 Rounds for Time 
– Rest 3:00 between rounds –

Total Time


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