M-1: Strict Press Establish 1RM Then, 2 X 5 @70-75% of todays 1RM *20 Min Time Cap M-2: Squat Clean/burpee/Double Under PARTNER WORKOUT Amrap 15 ("you go I go") Option A: 20 Double Under 5 Bar Facing Burpee 3 Power Clean (115/75) Option B: 20 Double Under 5 Bar Facing Burpee 3 Power Clean (75/55) Option C: 20 Single Under 5 Bar Facing Burpee (Step over if need) 3 Hang Power Clean *Gear 3 *Every round should be a sprint!

M-1: Deadlift Establish 1RM *Take time between lifts, don't rush this *Warm up sets of 3 until they hit 75% of previous 1 RM *Conventional Deadlift Preferred. M-2: 3 RFT: Option A: 20 Front Rack Lunge (95/65) 20 T2B Option B: 20 Front Rack Lunge (75/55) 20 Knee Raise Option C: 20 DB Front Rack Lunge 20 Straight-Leg Sit up *Gear 2.5 *Target Time: 6:00 - 13:00

M-1: Back Squat *Establish 1RM 20 Min Cap *Take time between lifts, don't rush this *Warm up sets of 3 until they hit 75% of previous 1 RM. M-2: Row/AirSquat For Time: Option A: 2000m Row 100 Air Squat 2000m Row Option B/C: 1500m Row 50 Air Squat 1500m Row *Gear 2 *Maintain Consistent pace, goal is to match 2nd 2000m row time with the first Target Time: 18:00 - 25:00

M-1: 5 Sets: 100' Farmers Carry AHAP Max set of Strict Pull Up @RPE 7-8 *Scale to banded strict pull up (w/ challenging band) or Ring Rows *Don't go to complete failure on strict pull ups! Should have about 2-3 good reps left in the tank M-2: Bike/Box Jump/Power Snatch 4 Rounds For Time (1:1 Work/Rest) Option A: 20/15 Calorie Bike 15 Box Jump Over 24/20" 10 Power Snatch (95/65) Option B: 20/15 Calorie Bike 15 Box Jump Over 20" 10 Power Snatch (75/65) Option C: 15 Calorie Bike 15 Box Step Over 10 Hang Power Snatch *Gear 3 *Target Time: 12:00 - 16:00 (6:00 - 9:00 of work) *Should be around 2:00 work every round *Move with purpose but maintain consistent rounds *Par

M-1: Strict HSPU For Quality: 15-12-9 Strict HSPU *100' Farmer Carry B/t each set AHAP *Give them 15 min to do this M-2: Bench/Bike (Partner Workout) For Time: Option A: 100 Calorie Bike 100 Bench Press (135/95) 100 Calorie Bike Option B: 100 Calorie Bike 100 Bench Press (115/75) 100 Calorie Bike option C: 100 Calorie Bike 100 Bench Press 100 Calorie Bike TIME CAP: 20:00

M-1: Back Squat/Front Squat Every 3:00 X 7 2 Front Squat 4 Back Squat *Weight is at 75% of your 3RM Back Squat M-2: DB Snatch/DB Power Clean/ Rope Climb 2 RFT: Option A: 30 Alternating DB Snatch (50/35) 2 Rope Climb 20 DB Power Clean 2 Rope Climb Option B: 30 Alternating DB Snatch (35/20) 2 Rope Climb 20 DB Power Clean 2 Rope Climb Option C: 30 Alternating DB Snatch 2 Rope Walk Ups 20 DB Power Clean 2 Rope Walk ups

M-1: DB Row/Curl/Single Arm Bench 4 sets: 4 Barbell Strict Press 8 Single Arm Row/side 8 Band resisted Push Up 10 Double DB Curl (supinated) *If they can't do banded pushup do regular, if not regular do knee push up. *Build to Challenging but technically sound set of 4 on Barbell strict press and do all four sets at that weight M-2: Bike/Row E3MOM X 8 Option A: 12/10 Calorie Row *Amrap Bike Calories in Remaining Time Option B/C: 10/8 Calorie Row *Amrap Bike Calories in Remaining Time *If not enough Bikes. Have them Partner, one starts on bike and one starts on rower. Whoever starts on bike will be doing same calories stated above and do an AMRAP of Rowing instead of Bik

M-1: Power Clean EMOM 10 3 TNG Power Clean *Start at 50% and build M-2: Deadlift/Bike/burpee 4 Rounds (1:1 Work to Rest) Option A: 10 Lateral Burpee over Bar 10 Deadlift (225/155) 15/12 Calorie Assault Bike Option B: 10 Lateral Burpee over Bar 10 Deadlift (185/125) 15/12 Calorie Assault Bike Option C: 10 Lateral Burpee over Bar 10 Deadlift 10 Calorie Assault Bike *Score is time after very last round

M-1: Snatch 10 Min to build to Heavy single AMRAP 4: Max Snatch @75% of todays heavy single M-2: Thruster/Push Up For Time: Option A: 40 Thruster (95/65) 75 Push Up 40 Thruster (95/65) Option B: 40 Thruster (75/55) 75 Push Up 40 Thruster (75/55) Option C: 40 Thruster 75 Knee Push Up 40 Thruster

M-1: Bulgarian Split Squat: Per Side: 8-8-8, 2x8 Notes Athletes build over the first three sets to a challenging but technical weight. Repeat that weight for two more sets M-2: Ring Muscle Up/Power Clean Amrap 18 Option A: 400m Row 15 DB Hang Clean and Jerks (50/35) 5/3 Ring Muscle Ups Option B: 400m Row 15 DB Hang Clean and Jerks (50/35) 5/3 Ring Muscle Ups

M-1: Clean Build to a Heavy 4 *15 min cap M-2: Push Press/Pull Up Amrap 10 Option A: 5 Push Press (135/95) 5 Strict Pull Up Option B: 5 Push Press (115/75) 5 Strict Pull Up Option C: 5 Push Press 5 Strict Pull Up *Gear 2

M-1: RDL/Hollow Rock/HSPU 5 Sets: 8 Barbell Single Leg RDL (RPE 7-8) 20 Hollow Rock 5-8 Strict HSPU *Scale HSPU to box HSPU *Scale to SA KB RDL if BB is to hard to keep balance M-2: Helen 3 RFT: Option A: 400m Run 21 KBS (53/35) 12 Pull Up Option B: 400m Run 21 KBS (35/26) 12 Pull Up Option C: 400m Run 21 KBS 12 Jumping Pull Up GEAR 3

M-1: Open Workout 20.2 Amrap 20 RX: 4 DB Thruster (50/35) 6 T2B 24 Double under SCALED: 4 DB Thruster (35/20) 6 Hanging Knee Raises 24 Single Under

M-1: Snatch Complex 5 Sets: 1 Power Snatch 1 Squat Snatch 3 Overhead Squat *Start at 50% 1RM Snatch *Build to a challenging but technically sound weight. M-2: Row 7 Sets: 1:00 Row @rpe 6-7 1:00 Row @rpe 7-8 1:00 Row @rpe 9 Rest 1 minutes b/t each *FORCE GOOD POSITIONING. DON'T GET LAZY

M-1: Bench 7X2 *Each Set @RPE 7-8 (80-90% 1RM M-2: Amrap 15 option A: 50 Double Under 9 Deadlift (185/125) 21 Wall Ball (20/14) option B: 50 Double Under 9 Deadlift (155/105) 21 Wall Ball (20/14) Option C: 50 Double Under 9 Deadlift 21 Wall Ball Gear 2.5

M-1: GRACE 30 Clean and Jerk for time Option A: Barbell (135/95) Option B: Barbell (115/75) Option C: Barbell

M-1: Back Squat 8X1 (3 Second pause at parralell) @RPE 7-8 (80-90% 1RM) *Perform 7 Sets of 1 backsquat at 80-90% of 1RM. Depending on feel. M-2: For Time: Option A: 25 Calorie Row 500' KB Front Rack Carry (53/35) 25 Calorie Row 50 HSPU 25 Calorie Row 500' KB Front Rack Carry (53/35) 25 Calorie Row Option B: 25 Calorie Row 500' KB Front Rack Carry (35/26) 25 Calorie Row 50 HSPU 25 Calorie Row 500' KB Front Rack Carry (35/26) 25 Calorie Row Option C: 25 Calorie Row 500' KB Front Rack Carry 25 Calorie Row 60 Knee/box HSPU 25 Calorie Row 500' KB Front Rack Carry 25 Calorie Row Target Time: 14:00 - 20:00 Gear 3 *On Front rack carry elbows should be down and t

M-1: Snatch Complex E2MOM X 7 1 Snatch Pull 2 Hang Power Snatch *Should hold on to bar whole time M-2: Ropeclimb/Run/KB Clean 4 Sets: Amrap 4 (1 min rest between) 400m Run 10 SA KB Clean/side Max Rope Climbs in Remaining time Option A: 400m Run KB (53/35) Max Rope Climbs Option B: 400m Run KB (35/26) Max Partial Rope Climbs/Rope Walk Ups Option C: 300m Run KB Max Banded Pullup *Gear 2.5 *Score is # of Ropeclimbs

M-1: Bench press/Legless RC 4 Supersets (NFT): 10 Bench Press 1-2 Legless Ropeclimb Rest as needed between) *If athletes can't do legless they can work on regular rope climbs or Scale to Strict Pull up for legless RC (3 for every 1 RC) *Banded pull up if not strict M-2: Partner Wod: For Time: 2 Rounds: 80 Calorie Bike (split however) 80 Calorie Row (split however) Target Time: 22:00 - 28:00 *Have Groups start on seperate machines if not enough. *If doing alone do 2 Rounds of: 2X20 Calorie Bike (w/ 1:00 rest b/t) 2X20 Calorie Row (w/ 1:00 rest b/t) *the 4 sets is 1 round (Meant to be a sprint/rest type workout)