Part 1:
Find a Moderate 3RM Bench Press

Part 2:
24 Bench Press
42 Air Squats
24 Walking Lunges

Part 1:
Find a Heavy 3RM Bench Press

Part 2:
24 Bench Press @ 60% of above weight
60 Air Squats
32 Alternating Pistols

Part 1:
Find a Heavy 3RM Bench Press

Part 2:
24 Bench Press @ 70% of above weight
72 Air Squats
48 Alternating Pistols

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

0-5min
Assault Bike 30/20cals
5-10min
30 Thruster
10-15min
Run 800m
15min +
25 DB Hang Squat Clean

0-5min
Assault Bike 50/40cals
5-10min
30 Thruster (135/95lbs)
10-15min
Run 800m
15min +
25 Hang Squat Clean (135/95lbs)

0-5min
Assault Bike 60/50cals
5-10min
30 Thruster (155/115lbs)
10-15min
Run 800m
15min +
25 Hang Squat Clean (155/115lbs)

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

6 Rounds

100m Single Arm DB Farmers Carry
8 DB Alternating Arms Power Snatch
10 DB Row in Plank

8 Rounds

100m Single Arm DB Farmers Carry (45/25lbs)
8 DB Alternating Arms Power Snatch
10 DB Row in Plank

8 Rounds

100m Single Arm DB Farmers Carry (55/35lbs)
8 DB Alternating Arms Power Snatch
10 DB Row in Plank

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Back Squats
3-3-3-3-3-3

Back Squats
5-5-3-3-1-1-10

Back Squats
5-5-3-3-1-1-10

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

EMOM 5min
10 Ring Rows

EMOM 5min
10 OH Squats

Rest 1min

EMOM 10min

5 Chest to Bar Jumping Pullups
5 OH Squats

EMOM 5min
10 Pullups

EMOM 5min
10 OH Squat (115/75lbs)

Rest 1min

EMOM 10min
5 Chest to Bar Pullups
5 OH Squats (115/75lbs)

EMOM 5min
12 Pullups

EMOM 5min
12 OH Squat (135/95lbs)

Rest 1min

EMOM 10min
6 Chest to Bar Pullups
6 OH Squats (135/95lbs)

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Tabata
Hip Extensions
Plate Squats
Lying Toes to Bar
* 8 Rounds of each
* 1 minute Rest between movements

Tabata
Hip Extensions
Plate Squats
Lying Toes to Bar
* 8 Rounds of each
* 1 minute Rest between movements

Tabata
Hip Extensions
Plate Squats
MB Lying Toes to Bar
* 8 Rounds of each
* 1 minute Rest between movements

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part 1:
Overhead Squat
3 – 3 – 3

Part 2:
Power Snatch
3 – 3 – 3 – 3 – 3

Part 1:
Snatch Balance
1 – 1 – 1

Part 2:
Squat Snatch
3 – 3 – 3 – 3 – 3

Part 1:
Snatch Balance
1 – 1 – 1

Part 2:
Squat Snatch
3 – 3 – 3 – 3 – 3

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

20 minute AMRAP:

Buy In: 15 Strict Ring Pullups
With remainder of the time:
45 Single Unders
15 Barbell Press

20 minute AMRAP:

Buy In: 15 Rope Climbs
With remainder of the time:
45 Double Unders
15 Handstand Pushups

20 minute AMRAP:

Buy In: 15 Legless Rope Climbs
With remainder of the time:
45 Unbroken Double Unders
15 Handstand Pushups

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

6 Rounds:

6 DB Front Squat
8 DB Hang Power Clean
10 DB Feet-anchored Situps

8 Rounds:

6 DB Front Squat (55/35lbs)
8 DB Hang Power Clean
10 DB Feet-anchored Situps

8 Rounds:

6 DB Front Squat (65/45lbs)
8 DB Hang Power Clean
10 DB Feet-anchored Situps

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

EMOM 14 minutes:

Odd Min: Row 10/6cals
Even Min: 10 Deadlifts

EMOM 14 minutes:

Odd Min: Row 12/8cals
Even Min: 10 Deadlifts (225/155lbs)

EMOM 14 minutes:

Odd Min: Row 15/10cals
Even Min: 10 Deadlifts (265/185lbs)

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.