WARMUP
2X 10 YDS EACH
KNEE PULLS
QUAD PULLS
LATERAL LUNGE
TOE PULLS
SCISSOR KICKS
SCORPION
BAND DISLOCATES

FITNESS
1)DEADLIFT 5RM 
2)6X50' PUSH UP STARTS
3A)5XMAX STRICT RING ROWS
3B)5XMAX PUSH UPS 

PERFORMANCE
1-PCL-55/3, 65/2, 70/2, 75/2
2-FSQ-70/3, 75/3, 80/3, 90/3
3A-PP-60/5, 70/5, 75/4, 80/4
3B-OHS-60/5, 70/4, 75/3, 80/3

WOD
FOR TIME
250M ROW
40 PUSH PRESS@ 95/65
30 BO ROW @ 95/65
20 SDHP @ 95/65
10 HANG CLEAN @ 95/65

WARMUP
"ONE"

FITNESS
1)FLOOR PRESS 3X5
2A)5X:45 IRONMAN HOLD
2B)5X:45 SUPERMAN HOLD
2C)5X:45 MAX BANDED TRICEP EXTENTION 

PERFORMANCE
1-SN-60/3, 70/2, 80/2, 85/2X2
2-SN BTN PJ-4X3@75
3-SN PL-70/5, 90/5, 100/3, 100/3

WOD
8AMRAP
30 DU
50 AIR SQUAT

WARMUP
"THE STANDARD"

FITNESS
1)SQUAT 3X5 (ADD 5 LBS)
2)PRESS 3X5
3A)3X20 BANDED GOOD MORNINGS
3B)3X20 KB RDL
3C)3X5 SHIN HOP

PERFORMANCE 
1-CL-60/3, 70/3, 75/2, 80/2, 85/2
2-SQ-60/4, 70/3, 75/2, 80/2

WOD
FOR TIME
"PRISION BURPEES"

WARMUP
10 LEG SWINGS
10 AIR SQUAT
10 LUNGES
1:00 BANDED LUNGE
1:00 BANDED PIGEON 
1:00 BANDED GROIN 

MAX-OUT
FIND 3RM BSQ
FIND 1RM BSQ

WOD
EMOM 20
200M RUN

WARMUP
2X 10 YDS EACH
KNEE PULLS
QUAD PULLS
LATERAL LUNGE
TOE PULLS
SCISSOR KICKS
SCORPION
BANDED WALK FORWARDS
BANDED WALK BACKWARDS

FITNESS
1)SQUAT 3X5 (ADD 5 LBS)
2A)5X10 DB BENT OVER ROW
2B)5X100' DB WALKING LUNGE 
2C)5X20 RUSSIAN TWIST (35)

PERFORMANCE
1-PCL - 60/3, 70/3, 80/2, 85/2, 85/2
2- FSQ+JK - 75/2, 80/2, 90/2x2
3-FSQ - 70/3, 80/3, 85/3x3

WOD
10 AMRAP
10 STO @ 95/65
30 DOUBLE UNDERS

WARMUP
10x EACH
JUMPING JACKS
PUSHUPS
GROINERS
AIR SQUATS
SITUPS
BURPEES
LYING HANDCUFFS

FITNESS
1)DEADLIFT 5RM
2)5X200' SPRINT (TOUCH GROUND AT COD) (REST AS NEEDED)
3)10 AMRAP 10 RING ROWS 10 PUSH UPS

PERFORMANCE
1-SN - 65/3, 75/3, 85/2, 90/1x2
2-SQ - 50/5, 60/4, 70/3, 80/3, 90/2
3-OHS - 85/4x3

WOD
FOR TIME
400M RUN
5 BAR MUSCLEUPS
400M RUN
4 BAR M/U
400M RUN
3 BAR M/U
400M RUN
2 BAR M/U
400M RUN
1 BAR M/U

WARMUP
2:00 :30/:30 RKB SWING/GOB SQ 
2:00 :30/:30 FLR/HOLLOW HOLD
2:00 :30/:30 PROPER PUSH-UP/MTN CLIMBER

FITNESS
1)SQUAT 3X5 (ADD 5 LBS)
2)PRESS 3X5 (ADD 2.5 LBS)
3)3RNFT 5 BJ 10 BULGARIAN SPLIT SQUAT 15 BANDED GOOD MORNINGS :20 L HANG HOLD

PERFORMANCE
1-H/CL - 65/3-75/2-85/2-90/2-95/2
2-PUSH JERK - 85/2-90/2-85/2-90/2-85/2
3-PUSH PRESS - 95/4x4

WOD
3 RFT
15 DEADLIFT @ 135/95
15 OHS @ 135/95

WARMUP
"THE STANDARD"

FITNESS
1)3X8 BENCH PRESS
2)3X5 POWER CLEAN
3A)4X3 BROAD JUMP FOR DISTANCE
3B)4X5 STD BOX JUMP

PERFORMANCE
1)PSN - 75/2-80/2-75/2-80/2
2)FSQ - 80/3-85/3-90/3-85/3-90/3
3)SN PULL - 90/3-100/3x3

WOD
FOR TIME
500 SA KB BO Row @ 53/35
*3 Pushup EMOM
*20 Time cap

WARMUP
3xJW
2x10 SHOULDER DISLOCATES
2x:45 BANDED/PLATE LOADED ANKLE

MAX-OUT
1RM HANG SNATCH

WOD
3:00 DOUBLE UNDERS (20:10)
Rest 2:00
3:00 BALL SLAMS (20:10)
Rest 2:00
3:00 DEADLIFT @ 135/95 (20:10)
Rest 2:00
3:00 PULL-UPS (20:10)
*score is total of least number of reps for each exercise

WARMUP
2X 10 YDS EACH
Knee Pulls
Quad Pulls 
Lateral Lunge 
Toe Pulls 
Carioca 
Scissor Kicks
Scorpion

FITNESS
1)SQUAT 3X5 (ADD 5 LBS)
2)BARBELL ROW 3X10
3A)4X200' SPRINT
3B)4X20 RUSSIAN KB SWINGS (AHAP)

PERFORMANCE
1)4X2 PCL+JK @ 60/70/80/80
2)FSQ 5X3 @ 75/80/70/75/80
3A)OHS 5/70-4/80-4/85
3B)PUSH PRESS 8/70-6/80-6-85

WOD
8 AMRAP
4 HANG SNATCH
2 STRICT HSPU