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 C: Amrap 5 10 Overhead Squat (75/55) 20 Single Unders Rest 5 Min Amrap 5 10 Wall ball 10 Box Jump Over

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;0:10 off) Hollow Rock *Those that cannot do a QUALITY hollow rock perform bent knee holds/rocks

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 Front Squat (5 per side) 35 Double Unders/Single Under Rest 1:00 Amrap 5 10 SA KB Front Squat (5 per side) 35 Double Unders/Single Under

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 Option B: 50' SA OH' DB Walking Lunge 35/20# (25' Left, 25' Right) 20 DB Snatch 10 HSPU/Mod Hspu Option C: 50' SA OH' Walking Lunge 20 DB Snatch 10 Pike Pushup

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 Bike 75 Calorie Row Option C: 800m Run 75 Calorie Bike 75 Calorie Row

M-1: Back Squat 5-5-5-5-5 *Build over 1st three sets, then 2X5@ 90-95% of third set. M-2: Burpee BJO/T2b/Power Clean/Push jerk/Pull Up *Each station is an AMRAP Option A: 5 Minute Max Burpee Box Jump Over (24"/20") 1 Minute rest 4 Minute Max T2B 1 Minute rest 3 Minute Max Power Clean (165/115) 1 Minute rest 2 Minute Max Push Jerk (165/115) 1 Minute rest 1 Minute Max Pull Up Option B: 5 Minute Max Burpee Box Jump Over (24"/20") 1 Minute rest 4 Minute Max T2B/Knee Raise 1 Minute rest 3 Minute Max Power Clean (115/75) 1 Minute rest 2 Minute Max Push Jerk (115/75) 1 Minute rest 1 Minute Max Pull Up Option C: 5 Minute Max Burpee Box Jump Over 1 Minute rest 4 Minu

M-1: Deadlift 5 @6 5@7 5@ 8 2 Repeat Sets at "8" weight M-2: DB Push Press/T2B Amrap 4:00 X 3 Rounds (1:00 Rest Between) Option A: 3 Deadlift (225/155) 6 KB Push press (3 Per side) (53/35#) 9 T2B Option B: 3 Deadlift (155/105) 6 KB Push press (3 Per side) (35/26#) 9 Knee Raise Option C: 3 KB Deadlift 6 KB Push press (3 Per side) 9 Abmat Sit up Gear 3

M-1: Rear Delt Fly/Pronated Grip Barbell Row/Drag Curl 4 Sets: 12 Rear Delt Flys 12 Pronated Grip Barbell Row 12 Drag Curls With Barbell *https://www.youtube.com/watch?v=LMdNTHH6G8I (Barbell Drag Curl) M-2: For Time 24-18-12-6 Option A: Calorie Bike DB Box Step Over (24/20") (50/35#) Option B: Calorie Bike DB Box Step Over (35/20#) Option C: Calorie Bike DB Box Step Over Target Time: 8:00 - 13:00

M-1: Clean and Jerk 2RM, Then 2X2@90% Note: 90% is of todays 2RM M-2: Push Up/Pull Up/Russian KB Swing 5 Rounds: Option A: 0:45 Max Russian KB Swing (70/53) 0:15 Rest 0:45 Max Push Up 0:15 Rest 0:45 Max Strict Pull up 0:15 Rest Option B: 0:45 Max Russian KB Swing (53/35) 0:15 Rest 0:45 Max Push Up 0:15 Rest 0:45 Max Strict Pull up 0:15 Rest Option C: 0:45 Max Russian KB Swing 0:15 Rest 0:45 Max Push Up 0:15 Rest 0:45 Max Banded Strict Pull up 0:15 Rest Gear 2

M-1: Emom 10 Option A: 1) 100' Farmers Carry AHAP 2) 3-5 Shspu Option B: 1) 100' Farmers Carry 2) 3-5 Hspu Option C: 1) 100' Farmers Carry 2) 3-5 Pike Pushup/Box Push Up * If Athletes are very good at shspu have them do wall-facing * Scale to Box Hspu For Rest M-2: Row For Time (W/ Partner) Option A: 8k Row Option B/C: 6k Row Timecap: 35:00

M-1: Power Jerk Heavy 5, then 2X5@ 90% Notes 90% is of today's Heavy 5 M-2: For Time: Option A: 1 Round Macho Man (185/125) 20 Bar Facing Burpee 2 Round Macho Man 15 Bar Facing Burpee 3 Round Macho Man 10 Bar Facing Burpee Option B: 1 Round Macho Man (135/95) 20 Bar Facing Burpee 2 Round Macho Man 15 Bar Facing Burpee 3 Round Macho Man 10 Bar Facing Burpee Option C: 1 Round DB Macho Man 10 Burpee 2 Round DB Macho Man 10 Burpee 3 Round DB Macho Man 10 Burpee *Note: 1 Round of Macho Man is: 3 Power Clean 3 Front Squat 3 Push Jerk Target Time: 9:00-14:00 Gear 2.5

M-1: Snatch + Overhead Squat + Snatch 1-1-1; 2X1 @90-95% Notes Athletes build over the first three sets to a very challenging but not quite maximal weight. Fourth and fifth sets are 90-95% of that weight. M-2: Run/Double Under/wall ball/rope climb/run For Time: Option A: 400m Run into... 80-60-40-20 Double Unders 40-30-20-10 Wall Ball (20/14#) 4-3-2-1 Rope Climb Into... 400m Run Option B: 400m Run into... 40-30-20-10 Double Unders 40-30-20-10 Wall Ball (20/14#) 4-3-2-1 Partial Rope Climb Into... 400m Run Option C: 300m Run into.... 80-60-40-20 Single Unders 40-30-20-10 Med Ball Squats 4-3-2-1 Rope Walk Ups Into... 300m Run Gear 2.5 Target Time:

M-1: GHR/DB Bench Press/Hollow Rock 4 Sets: 10 Glute Ham Raise (Pushup to top. Try to slowly let self down) 10 DB Bench 15 Hollow Rocks *Building In weight on the Good Mornings *If Athletes Cannot Hollow Rock with lower back pinned to ground have them scale to 0:20 to 0:30 hollow hold with knees tucked. *https://www.youtube.com/watch?v=dt0YcFf1E8E (Glute Ham Raise from ground) M-2: Amrap 14 Option A: 6/4 Burpee Bar Muscle Up 12 Alternating DB snatch (70/50#) 24 Sit Up Option B: 6/4 Burpee C2B/Pull Up 12 Alternating DB snatch (50/35#) 24 Sit Up Option C: 6 Burpee Jumping Pull Up 12 Alternating DB snatch 24 Sit Up GEAR: 2.5 *Dumbell is meant to be heavy, not so m

M-1: DB push press/strict pull up Emom 8 Option A: 5 SA Dumbell Push Press/side 3-5 Strict Pull up Option B: 5 SA Dumbell Push Press/side 3-5 Banded Strict Pull up Option C: 5 SA Dumbell Push Press/side 3-5 Ring Row M-2: Run/DB Clean/Rope Climb Amrap 16 (W/ Partner) Option A: 200m Run (Together) 20 Double DB Hang Power Clean (50/35) (Split However) 10 Rope Climbs (Split However) Option B/C: 200m Run (Together) 20 Double DB Hang Power Clean 10 Rope Walk Ups(Split However) Gear 3

M-1: Hang Power Clean 4RM, Then 2X4 @90% Note: 90% is of todays 4RM M-2: Du/Hspu/Front Squat/T2b/Box Jump/Du For Time: Option A: 100 Double Unders 50 Handstand Pushups 50 Front Squats, 95#/65# 50 Toes-to-Bar 50 Box Jumps, 24"/20" 100 Double Unders Option B: 50 DU 50 MOD Hspu 50 Front Squats, 75#/55# 50 Knee Raise 50 Box Jumps 50 DU Option C: 150 Single Unders 30 MOD Hspu 30 Front Squats, 75#/55# 30 Knee Raise 30 Box Jumps, 150 Single Unders TIMECAP: 22:00 GEAR: 3 SCALING GUIDE Double Under: Athletes should be able to complete each round in four sets with short rests (barring fluke misses.) Scale repetitions accordingly. Scale movement to single under. Han