M-1: Strict Press 3 Waves: 5-10-15 *Goal is to stay unbroken and have no more than 0:15 rest between "sets." *Rest as needed between waves M-2: Overhead Squat/Double Under/Box Jump Over/Wall Ball Option A: Amrap 5 10 Overhead Squat (95/65) 20 Double Under Rest 5 Min Amrap 5 10 Wall ball (30/20) 10 Box Jump Over (24/20) Option B: Amrap 5 10 Overhead Squat (75/55) 20 Double Under Rest 5 Min Amrap 5 10 Wall ball (20/14) 10 Box Jump Over (20/12)) Option

M-1: Strict Pullup Heavy 3 (weighted), Then 3X5 @ 65% of heavy 3 *These should be pronated and solid "chin over bar pullups" *Those who cannot do weighted/body weight will perform 5X5 with the most challenging band they can find. M-2: Kettlebell DL/C2B Amrap 7 3-6-9-12...etc. Option A: KB deadlift (53/35)(Both hands) C2B Option B: KB deadlift (35/26) Pullup Option C: KB deadlift Ring Row Gear 3 M-3: If time (Should be): Tabata (8 rounds 0:20 on;0

M-1: Back Squat 5-5-5-5-5 *build over first three sets, then perform 2 more sets at 90-95% of heavy 5 for the day. M-2: Run 3 Waves For time: Option A: 800m Run Rest 1:30 400m Run Rest 1:00 200m Run Rest 0:30 Option B/C: 400m Run Rest 1:30 300m Run Rest 1:00 200m Run Rest 0:30

M-1: Split Jerk 15 Minutes to Build to heavy single, Then 3X2 @80% of todays Heavy Single. *Todays Heavy Single should be a quality 1 rep. NOT a 1 rep max. M-2: For Total Time: Option A/B/C: 21-15-9 Calorie Bike Calorie Row Rest 3 Minutes "Repeat" Target Time: 9:00-12:00 Gear 3

M-1: Ring Muscle Up/Strict HSPU 5 Sets: Option A: 1-5 Ring Muscle Up 5-8 Strict HSPU Option B: 3-5 Kipping C2B + 3-5 Ring dip/Bench Dip 5-8 Box HSPU Option C: 3-5 Banded Pull Up (challenging) + 3-5 Bench Dip 5-8 Pike HSPU M-2: C2B/Row 3 Rounds (1:1 Rest) Option A:500m Row @Fast Pace 20 C2B Option B: 500m Row @Fast Pace 15 C2B/Pull Up Option C: 500m Row @Fast Pace 15 Jumping Pull Up

M-1: Deadlift 5 @6 5 @7 5 @8 2 Repeat sets of 5 at "8" weight M-2: SA KB Front Squat/DU Option A: Amrap 5 10 SA KB Front Squat (50/35) (5 per side) 35 Double Unders Rest 1:00 Amrap 5 10 SA KB Front Squat (50/35) (5 per side) 35 Double Unders Option B: Amrap 5 10 SA KB Front Squat (35/20) (5 per side) 35 Double Unders/Single Under Rest 1:00 Amrap 5 10 SA KB Front Squat (35/20) (5 per side) 35 Double Unders/Single Under Option C: Amrap 5 10 SA KB

M-1: Snatch 2-2-2-2 *Building on first 3 sets, then 1 repeat set @90% of third set M-2: For Time: Option A: 50 Kettle Bell Swing (50/35) 25 Power Snatch (115/75) 50 Kettle Bell Swing Option B: 50 Kettle Bell Swing (50/35) 25 Power Snatch (75/55) 50 Kettle Bell Swing Option C:50 Kettle Bell Swing 25 Power Snatch @55-60% 1RM 50 Kettle Bell Swing

M-1: Glute Ham Raise/Strict Press 4 Sets: 10-12 Glute Ham Raise (W/ Barbell on Ground) 5 Strict Press *Build throughout first three sets on strict press, then one repeat set on fourth set. M-2: Run/Wall Ball Amrap 12 Option A: 200m Run 15 Wall Ball shots (30/20#) Option B: 200m Run 15 Wall Ball (20/14) Option C: 200m Run 15 Wall ball

M-1: Power Clean/DU Every 1:30 X 8 Option A: 20 DU + 2 Hang Squat Clean + 1 Split Jerk @65-70% of 1 RM Split Jerk Option B: 20 SU + 2 Hang Squat Clean + 1 Split Jerk @65-70% of 1 RM Split Jerk Option C: 20 SU + 2 Hang Power Clean + 1 Push Jerk *Goal is to keep barbell at moderate weight and work on QUALITY cycling of barbell *Should be Unbroken M-2: For Time: 4 RFT: Option A: 50' SA OH' DB Walking Lunge 50/35# (25' Left, 25' Right) 20 DB Snatch 10 HSPU

M-1: Weighted Strict Chinup/Ring Dip 4 Sets: Option A: 3-5 Weighted Strict Chinup 6-8 Weighted Strict Ring Dip Option B: 3-5 Strict Chinup 6-8 Strict Ring Dip/Kipping Option C: 3-5 MOD Strict Chin Up 6-8 Banded Strict Ring Dip or Bench Dip *https://www.youtube.com/watch?v=1g3QTyIEerM (Good way for mod strict chin up). Do banded if athlete cannot do this M-2: For Time Option A: 1 Mile Run 100 Calorie Bike 100 Calorie Row Option B: 1 Mile Run 75 Calorie