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(Practice / Gymnastics Focus) Warm-up (15 min) SOD Front Squat 3 x 3^ & then Back Squat 3 x 3^ (begin your 1st set of back squats where you finish your front squats) (20 min) WOD AMRAP 12 15 Calorie Row12 Burpees9 Handstand Push-ups

(Practice / Lactate Threshold 8-12 min)  Warm-up (15 min) Skill of the Day  3 Position Pause Snatches (3-5 sets of 1 of each)(15 min)Pull to below knee > pause 2 sec > Power SnatchPull to just above knee > pause 2 sec > Power SnatchPull to high hip > pause 2 sec > Power Snatch 

(Competition / Metabolic Conditioning) Warm-up (15 min) WOD AMRAP 40 1000m Row / 800m Run (alternate each round)3 Rope Climbs (6 rope pulls)20 Air Squats20 Pull-Ups20 Box Jump Overs (20” for all)

(Practice / Phosphogenic 1-10 sec bursts) Warm-up (15 min) Skill of the Day Handstands: Max Effort Handstand Walk OR Hold (10 min) Rest 3 min WOD Work for 3 rest 1 (5 rounds = 20 min total))10 Push Presses (115/75)100ft Jog around turf/rubber10 BB Sumo Dead High Pulls (115/75)100ft Jog around turf/rubber5 Butterfly Sit-up to

(Practice / Glycolytic 2-5 min bursts)  Warm-up (15 min) WOD 1 3 unbroken sets of 3 cycles through (Once you pick the bar up, you don’t put it down until you have finished your 3rd set of 3 thrusters) 3 Deadlifts (60-70% 1RM Strict Press)3 Hang Power Cleans3 Thrusters1 min Rest between rounds. After finishing

(Practice / Lactate Threshold 8-12 min) Warm-up (15 min) SOD Pull-ups5 > 4 > 3 > 2 > 1 ^ challenge each round (15 min) WOD For Time: Buy In: 400m Run Then 10, 9, 8… 1 of each Wall BallHandstand Push-up

(Practice / Phosphogenic 1-10 sec bursts)  Warm-up (15 min) SOD  5 sets of Snatches: ^ weight each round5 Touch and Go Snatches (preferred Squat Snatch) 4 Touch and Go Snatches (preferred Squat Snatch) 3 Touch and Go Snatches (preferred Squat Snatch) 2 Touch and Go Snatches (preferred Squat Snatch) 1 Touch and Go Snatch (preferred Squat Snatch)  WOD  Reverse

(Competition / Metabolic Conditioning) Warm-up (15 min) WOD “McGhee” Complete as many rounds in 30 minutes as you can of:5 Deadlifts (275/185)13 Push-ups9 Box Jumps (24/20) Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger

(Practice / Glycolytic) Warm-up (15 min) SOD Pull-ups: 3 sets of static Chin Over-bar Hold 15-20 sec (added wt optional), AND -3 x 30 sec GHD Samson holds AND Partner MB Lateral Tosses (2 sets per side 15 tosses per side) (18 min) (complete in any order) WOD On the Minute x 16 min:Minute 1

(Mental Toughness / Gymnastics)  Warm-up (15 min) Skill Work  Kipping / Toes to Bar (10-12 min) WOD  For Time and Reps5 Rounds of: AMRAP Front Squats (135/95) (once you can’t do anymore squats, begin the run)300m Run (parking garage)15 Burpees60 sec. Rest Score is total number of Front Squats AND total time to complete the