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(Practice/Metabolic Conditioning) Warm-up: (15 min) WOD  “Filthy Fifty” 50 Box Jumps (24/20 inch. box)50 Jumping Pull-ups (head at least 6-inches below bar)50 Kettlebell Swings (53/35)50 Walking Lunge Steps50 Knees to Elbows50 Push Press (45/35 pounds)50 Back Extensions (No GHD – grab a 45/25#plate)50 Wall Ball Shots (20/14 pound ball (10/9)50 Burpees50 Double unders

Competition/Phosphogenic 1-10 sec) Warm-up: (15 min) SOD  5 x 5 75% Back Squat (20 min) WOD  EMOM 21 min (7 rounds of each)Min 1: 1-3 reps Squat Snatch 50% > 60% > 70% for the remainders of setsMin 2: 4 reps Renegade Row (push-up > row > push-up > row = 1 rep)Min 3: 5-7

Monday (Practice/Glycolytic 2-5 min sets) Warm-up (15 min) SOD OHP – 3×5 70-75% WOD For Time: (20 min cap) 2 min Handstand Hold (Each time you come off the wall, add 10 double under to your final set) 2 min Rest 30 Overhead Squats (52-55% of 1 RM) (Each time you put the bar down,

(Practice/Lactate Threshold 8-12 min)  Warm-up: (15 min)  SOD Front Squats: 1 x 5 75% > 1 x 1 78% > 1 x 5 75% > 1 x 1 83-85% > 1 x 5 80% (20 min)  WOD AMRAP 126 Power Cleans (115/75)9 Thrusters12 Deadlifts15 Bar-over Burpees

(Practice / Phosphogenic 1-10 sec bursts) Warm-up: (15 min) SOD Bench Press 5 x 5 % 83% & Strict pull-ups 3 x 3-10 (20 min) WOD  10 min EMOM (16 min total time includes warm-up) 3 Deadlifts @88%1/side DB or KB Turkish Get-up (moderate weight/athlete’s choice)

(Competition / Metabolic Conditioning) Warm-up: (15 min) WOD  For Time (40 min cap) Buy in: 1600m Run/Row  30 DB Snatches (15/arm) (45/30)3 Rope Climbs / 3 Rope Pulls30 Double Unders40 KB Sumo Dead High Pulls 70/533 Rope Climbs40 Double Unders50 Stationary Rear Stepping Lunges (45/30) (25/leg)3 Rope Climbs50 Double Unders60 MB Butterfly Sit-ups (20/14)3 Rope

(Practice / Glycolytic 2-5 min bursts) Warm-up: (15 min) SOD  5 x 3 at 85-90% Back Squat (20 min) WOD 1  21-15-9Russian KB Swings (70/53)Elbow Plank Hold (in seconds) (4 min cap) Rest 2 min WOD 2  3 Rounds on the 3:00 (Everyone starts together)50 Dubs5 Barbell Squat Snatches (@60%)*2:30 min cap each round*

(Mental Toughness/Gymnastics) Warm-up (15 min) SOD  3 x 10 weighted GHD sit-ups (8 min) WOD  3 x 5-minute rounds for max reps at each station: (25 min total) From 0:00-2:00, Run 400 meters right into Double-undersFrom 2:00-3:00, Dumbbell Push Jerks (35/20) From 3:00-4:00, Pull-upsFrom 4:00-5:00, Dumbbell Hang Squat Cleans (35/20)Rest 5 minutes between rounds.

Practice/ Metabolic Conditioning) Warm-up: (15 min) WOD  For Time: 800m Run90 Air Squats80 Double Unders / High Singles70 Hollow Hold Flutter Kicks (per leg)60 Palm Release Push-ups50 Wall Balls (20/14) (10/10)40 Box Jumps (24/20)30 MB Ground to Overhead (20/14)20 Goblet Walking Lunge Steps (53/35) (10/leg)10 Ring Dips (Mod = box dips or tubing tricep kickback/extensions)800m

(Competition / Phosphogenic) Warm-up: (15 min) SOD  Bench Press 3 x 5 80-85% (12 min) WOD 1  500m max effort Row for time. Rest 5 min. WOD 2  EMOM 12 min. Odd: 2 Hang Clusters (Hang Squat Clean Thruster) (increase weight each round) (try not to drop the bar between reps)Even: 8 Barbell Ab Rollouts