M1 ) Seated Strict Press (Seated On Floor) Work to establish a heavy 3 rep Drop Sets: Max Reps in 3 Mins @70% of heavy 3 Rep M2) CFF Baseline 2 For Time 800 Row 20 C2B 400m Row 20 TTB 200m Row 20 Thruster 115/85 Option 1: 800m Row 20 Pull up 400m Row 20 K2E 200m Row 20 Thruster 95/65 Option 2: 600m Row 30 Jumping Pull up 400m Row 30 Straight Leg Sit up 200m Row 20 Thruster 75/55 Goal here is to choose an option that allows you to keep pace high and go as unbroken as possible.

M1) Power Clean 12 Mins to establish a heavy 1 Rep power clean Options: 1 Establish a heavy 1 rep hang power clean M2) 8 Min AMRAP Max Reps Power Clean @80% of Heavy 1 Rep power clean M3) CFF Baseline 1 7 RFT 30 DU 20 Air Squat 6 Burpee Option 1: 15 DU 20 Air Squat 6 Burpee Option 2: 30 SU 20 Air Squat 6 Burpee Goal here is to choose a baseline model that you can keep intensity consistent. This will be a re-test in late fall cycle.

M1) Sumo Deadlift 6 Sets: Build to a 3 Rep max M2) Strict Pull up Options/Work: 1: Build to a heavy 3 rep weighted pronated strict Pull up. Drop set: 70% of heavy 3 for max reps 2: 6 Sets: Max Strict Pull up Rest :15 Max Ring Rows Rest 1:30 3: 6 Sets: Max Banded Strict pull up, choose band that allows for 8+ reps Rest :15 Sec Max Ring Rows Rest 1:30 M3) Assault Bike 5 Min Max Cal Bike ALL OUT EFFORT! This will be baseline metric for the fall cycle.

Warmup :20 HARD :40 EASY x4 Bike or Row 2 Rounds: 25ft Bear Crawl Controlled 10 Reaching Goblet Squat 10 Goblet RDL M1) Monster Mash up 0:00-6:00 Option A: 21-15-9 Deadlift 225/155 HSPU Option B: 21-15-9 Deadlift 185/125 12-9-6 HSPU Option C: 21-15-9 Deadlift 135/95 HRPU 6:00-12:00 AMRAP Option A: 25 DU 8 Box Jump Over 24/20" 8 DB Devils Press 50/35 Option B: 25 DU/50 SU 8 Box Jump 20" 8 DB Devils Press 40/20 Option C: 25 SU 8 Box Step up 20" 8 Rus KB Swing 53/35 12:00-24:00

Warmup :10 HARD :20 EASY x6 Row 2 Rounds 10 PVC Pass Thru 5 KB Clean + Press Per side 5 Inch Worm M1) Reverse Grip bench press 4 Waves: 6-4-2 Build M2) Aerobic | 3 Rounds Option A: 800m Row 20 Ring Push Up 30 Cal Bike Option B: 800m Row 20 Push Up 30/24 Cal Bike Option C: 600m Row 1:00 Arms Extended Plank 20 Cal Bike Extra Credit: 10 Min AMRAP 10 Strict Press 10 Curl 5 Push Up

Warmup 4 Sets: 25ft Controlled Bear Crawl 8 KB WoodChop Per Side 4 Burpee M1) Deadlift 6 Sets: 5 Reps @75% of Heavy 3 Rep w/5 Sec Eccentric Lower M2) Upper Body Pull 12 Min Running Clock / For Quality Not Rounds Option A: 3 Strict Pull up Rest :10 4 TTB Rest ;10 4 C2B Rest :10 Option B: 3 Pull up Negative Rest :10 4 K2E Rest :10 4 Pull up Rest ;10 Option C: :20 Single Arm Ring Row Hold Per side Rest :10 5 Ring Row Rest :10 M3) 8 Min AMRAP Option A: 8 KB SDHP 70/53 8 Rus KB Sw

Warmup :10 HARD :20 EASY x4 Bike 2 Sets: 10 Reaching Goblet Squat 10 Monkey Hops 5 Lizard Reach Per Side M1) Clean and Jerk 12 Min Clock Option A: Build to Heavy 2 Clean 1 Jerk Non TNG Option B: 1 Power Clean 1 Front Squat 1 Jerk Option C: 1 Hang Power Clean 1 Front Squat 1 Push Press M2) Repeat Interval Round 1: 21-15-9 Rest 3 Mins Round 2: 12-9-6 Option A: Power Clean 115/85 Burpee Option B: Power Clean 95/65 Burpee Option C: Power Clean 75/55 Burpee Extra Credit 4 Sets: 12

Warmup :10 HARD :20 EASY x4 Bike 2 Rounds 6 Rear Foot Elevated Squat per side 6 Single Leg Glute Bridge per side 6 Monkey Hops M1) Back Squat 3 Sets: 7 Reps @75% 8rm 2 Sets: Max Effort @70% 8rm M2) 3 Sets: 1:1 Work to Rest Negative pacing The goal here is to increase effort each set Option A: 25 Wallball 30/20 500m Row Option B: 25 Wallball 20/14 500m Row Option C: 25 Wallball 14/10 500m Row Extra Credit 4 Rounds 50ft Bear Crawl 8 Incline YTW per position 8 Strict TTB/Strict

Warmup :10 HARD :20 EASY x4 Row 3 Rounds 100ft Mixed Overhead Carry 5 YTW per position M1) Push Press 4 Waves : 6-4-2 Build M2) Handstand Push Up Work 12 Min Clock / AMRAP For Quality NOT Speed or Rounds Option A: 1-3 Strict HSPU 100ft Mixed Overhead Carry 6-8 HSPU Option B: :20 HS Hold 100ft Mixed Overhead carry 4-5 HSPU Negative Option C: :20 Front Lean and Rest on Rings 100ft Mixed Overhead Carry 4-6 Pike Push Up M3) 6 Min AMRAP 50 DU/150 SU 6 Burpee Extra Credit: 4 Sets:

Monday October 22, 2018 Warmup :10 HARD :20 EASY x4 Row or Bike 3 Rounds 8 Wall facing Overhead Squat 8 Crossbody DB/KB Muscle Snatch 8 Bird-dog M1) Snatch 12 Min Clock Option A: Build to Heavy 2 Full Snatch Non TNG Option B: Build to Challenging 1 Power Snatch 1 OHS Option C: Work Light Load 1 Hang Muscle Snatch 1 Hang Snatch M2) 2:30 ON / 1:00 OFF x4 Option A: 12/8 Cal Bike 12 TTB AMAP Squat Clean 155/105 Option B: 10/6 Cal Bike 12 K2E AMAP Front Squat @115/85 Option C: :20