• Strength and Conditioning:
  Four sets of:
  Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
  Rest 60 seconds
  L-Sit x 30-60 second hold
  (if you cannot do this consecutively, accumulate the time)
  Rest 60 seconds

• WOD:
  Complete as many rounds and reps as possible in 5 minutes of:
  10 Pull-Ups
  10 Wall Ball Shots (10/6kg)

Then rest exactly 5 minutes, before completing…

As many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges

• A:
  Every minute, on the minute, for 12 minutes:
  Minute 1: Freestanding Hold x 20-30 seconds (use assistance if needed)
  Minute 2: Roll to Candlestick x 10 reps
  Minute 3: Bamboo Bar Overhead Stability Hold x 30-45 seconds
  (if you don’€™t have a Bamboo Bar, use PVC pipe, bands and kettlebells)
• B.1:
  Every minute, on the minute, for 21 minutes:
  Minute 1: 4 Burpee Box Jump-Overs + 8 Chest-to-Bar Pull-Ups
  Minute 2: 5 Burpee Box Jump-Overs + 10 Push Press (55/35 kgs)
  Minute 3: 12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)

SCORE COMPLETED ROUNDS (1 – 21)

When the clock hits 21:00, perform…

• B.2:
  Three rounds for time of:
  8 Chest-to-Bar Pull-Ups
  9 Burpee Box Jump-Overs
  10 Push Press (55/35kgs)
  12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’€™s Carry)
• C:
  Three sets of:
  Anterior Loading Box Step-Ups x 8 reps
  (hug a heavy sandbag, D-Ball or med ball)
  Rest 20-30 seconds
  Banded Lateral Leg Raises x 45 seconds
  Rest 20-30 seconds
  Banded Hamstring Curls x 45 seconds
  Rest 20-30 seconds

• 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.

PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

• Strength:
  Every 2 minutes, for 16 minutes (8 sets) of:
  Shoulder Press x 2-3 reps @ 20X1
  Build over the first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps.
• WOD:
  Five rounds for time of:
  60kg/ 35kg Push Press x 10 reps
  Double-Unders x 30 reps

• 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.

• A:
  Every minute, on the minute, for 5 minutes:
  Front Squat
  *Set 1: 2 reps @ 60%
  *Set 2: 2 reps @ 65%
  *Set 3: 2 reps @ 70%
  *Set 4: 1 rep @ 75%
  *Set 5: 1 rep @ 80%
  Rest one minute, and then…
  Every two minutes, for 10 minutes (5 sets):
  Front Squat
  *Set 6: 85% x 1 rep
  *Set 7: 85-90% x 1 rep
  *Set 8: 90% x 1 rep
  *Set 9: 90% x 1 rep
  *Set 10: 90% x 1 rep
  For sets 6-10, let feel dictate loading. The goal is to establish today’s heavy lift. Heavy for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.
• B:
  Every two minutes, for 20 minutes (10 sets):
  Power Clean + Clean + Jerk @ 75+% of 1-RM Clean & Jerk
  Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.
• C:
  In 15 minutes or less, build to today’s heavy…
  Back Squat x 1 rep
  Followed by…
• D:
  Every 2 minutes, for 6 minutes (3 sets):
  Back Squat x 2 reps @ 90% of today’s heavy single
• Optional Additional Conditioning Session:
  (This session is best performed 3-4 hours prior to or following today’s primary session.)
  Five sets of:
  Row 1000 meters @ 2 seconds faster than your 5k PR Pace
  Rest 45 seconds

• Skill and Strength:
  Every minute, on the minute, for 12 minutes, perform:
  Clean x 2 reps
  (build over the course of the 12 sets to today’s heavy double)
• WOD:
  Every minute, on the minute, for 12 minutes, perform:
  10 Kettlebell Swings
  5 Burpees

  SCORE ROUNDS COMPLETED (1 – 12)

• 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.

• Skill and Strength:
  Every 8 minutes, for 40 minutes (5 sets) for times of:
  Alternating Single-Arm KB Snatch + 2 Lunge Steps w/KB Overhead x 10 reps
  Pull-Ups x 15 reps
  Run 400 Meters

SCORE SNATCH / LUNGE WEIGHT

• Conditioning:
  Three sets of:
  Single-Arm Dumbbell Row x 8 reps each arm @ 2111
  Rest 30 seconds
  Hollow Hold/Rock x 60 seconds
  Rest 30 seconds

• A:
  Three sets for time of:
  2 Legless Rope Climbs (15′)
  6/4 x (Muscle-Ups + 2 Ring Dips)
  60-Foot Handstand Walk
  Rest 2 minutes
• B.1:
  “Drag Race”
  For time:
  30 Deadlifts (140/95kg)
  40 Toes to Bar
  50 Box Jump-Overs (24″/20″€)
  Rest until the running clock reaches 15:00, and then…
• B.2:
  Three rounds for time of:
  15 Bench Presses (95/65kgs)
  30 Pull-Ups
  Rest until the clock reaches 30:00, and then…
• B.3:
  For time:
  Row 2000 Meters
• C:
  Two sets, not for time of:
  15 Supinated Wrist Curls
  (palms up, forearms on bench)
  15 Pronated Wrist Curls
  (palms down, forearms on bench)
  Rest as needed
• Optional Additional Conditioning Session:
  (This session is best performed 3-4 hours prior to or following today’s primary session.)
  For time:
  Run 4 Miles
  Please run this hard and note your time!

• 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.

• A:
  Every 2 minutes, for 12 minutes (6 sets):
  Front Squat + Jerk @ 85-95% of 1-RM Clean & Jerk
• B:
  Back Squat
  *Set 1: 5 reps @ 75%
  *Set 2: 3 reps @ 80%
  *Set 3: 1 rep @ 85%
  *Set 4: 5 reps @ 80%
  *Set 5: 3 reps @ 85%
  *Set 6: 1 rep @ 90%
  *Set 7: 5 reps @ 85%
  *Set 8: 3 reps @ 90%
  *Set 9: 1 rep @ 95%
  Rest as needed between sets.
• C:
  Every 4 minutes, for 20 minutes (5 sets), for times:
  15/10 Calories of Assault Air Bike/ ROW
  3 Hang Squat Cleans (100/75 kg)
  2 Shoulder to Overhead (100/75kgs)

  SCORE WEIGHT USED

• D:
  Five sets of:
  Nose-to-Wall Handstand Push-Ups x 5 reps
  Nose-to-Wall Handstand Hold x 30 seconds
  Strict Ring Pull-Ups x 10 reps
  Time is not the primary priority, but do not rest between stations. Keep moving and transition quickly between stations.

• 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.

• WOD:
  In teams of three, complete five rounds each for time of:

Row 500 Meters / Run 800 Meters
25 Goblet Squats or Double-Kettlebell Front Squats
5 Wall Climbs

Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/row. Use as much weight as possible on the squats, but aim to finish in 90-120 seconds.

• A:
  Three sets, not for time, of:
  Weighted Pistols x 4-6 reps
  Dip to Upper Arm Support x 5-6 reps
  Barbell Roll Outs x 10 reps

SCORE PISTOLS WEIGHT

• B:
  Every minute, on the minute, for 30 minutes:
  Minute 1: 30 Double-Unders + 8 Chest-to-Bar Pull-Ups
  Minute 2: 8 Burpee Box Jump-Overs (24″/20″)
  Minute 3: 5 Push Press + 10 Front-Racked Alternating Reverse Lunges (65/45 kg)
  I know you had been missing the burpee box jump-oers in these EMOMs, so they’re back. I’ll ease you into them over the course of the next few weeks.

SCORE PUSH PRESS / LUNGE WEIGHT

• C:
  Three sets of:
  Sumo (Semi) Stiff Leg Deadlift x 8 reps @ 01X1
  (heavier than last week)
  Rest as needed
  Do not let your back lose a good brace and position; stop lifting if you lose positioning at any point.
• D:
  Three sets of:
  Banded Glute Bridges x 45 seconds
  Rest 10-15 seconds
  Banded Lateral Leg Raises x 45 seconds
  Rest 10-15 seconds

• 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.

• Conditioning:
  Every minute, on the minute, for 15 minutes (5 sets):
  Minute 1: Strict Handstand Push-Ups x Max Reps
  Minute 2: Alternating Pistols x 12-16 reps
  Minute 3: Toes to Rings x 6-8 reps
• WOD:
  For time:
  Run 800 Meters
  15 Deadlifts*
  30 Hand-Release Push-Ups
  (successful reps must start from the top extended position, and the knees must never touch the ground)

Run 400 Meters
10 Deadlifts
20 Hand-Release Push-Ups

Run 200 Meters
5 Deadlifts
10 Hand-Release Push-Ups

*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 – do not go heavier than that.

• 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.

• A:
  Every minute, on the minute, for 5 minutes:
  Front Squat
  *Set 1: 2 reps @ 60%
  *Set 2: 2 reps @ 65%
  *Set 3: 2 reps @ 70%
  *Set 4: 1 rep @ 75%
  *Set 5: 1 rep @ 80%
  Rest one minute, and then:
  Every two minutes, for 10 minutes (5 sets):
  Front Squat
  *Set 6: 85% x 1 rep
  *Set 7: 85-90% x 1 rep
  *Set 8: 90+% x 1 rep
  *Set 9: 90+% x 1 rep
  *Set 10: 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’€™ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

• B:
  Every two minutes, for 20 minutes (10 sets):
  Clean Pull + Hang Clean + Clean + Jerk @ 80% of 1-RM Clean & Jerk
• C:
  In 15 minutes or less, build to today’s “heavy”…
  Back Squat x 1 rep
  Followed by…
  Every 2 minutes, for 6 minutes (3 sets):
  Back Squat x 3 reps @ 85% of today’s heavy single
• Optional Additional Conditioning Session:
  This session is best performed 3-4 hours prior to or following today’s primary session.
  Twenty four sets of:
  30 seconds of Assault Bike @ 70-75/60-65 rpm
  30 seconds of Assault Bike @ 50/40 rpm

• Skill & Strength:
  Take 15 minutes to build to a heavy Split Jerk
• WOD 1):
  Complete as many rounds and reps as possible in 5 minutes of:
  5 Burpees
  5 Pull-Ups (chest-to-bar pull-ups for advanced athletes)
• WOD 2):
  Rest exactly 5 minutes, and then…Complete as many rounds and reps as possible in 5 minutes of:
  6 Ring Dips
  9 Box Jump Overs (24″/20″)

• A:
  Five sets of:
  Narrow-Grip Overhead Squat x 3 reps @ 3311
  Rest 2 minutes between sets
  (goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
• B:
  Every 2 minutes, for 20 minutes (10 sets), of:
  Snatch from Blocks x 2 reps
  (set the blocks at knee height)
  Start at roughly 75% of your 1-RM Snatch and build in load over the course of the ten sets.
• C:
  Three sets of:
  Dumbbell Rollback Extensions x 8-10 reps
  Rest as needed
  Reverse Flys x 15 reps @ 2121
  Rest as needed
• D:
  Every 5 minutes, for 25 minutes (5 sets):
  Row 500 Meters
  10 Strict Supinated-Grip Chin-Ups
  *Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

• 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.

• Skill and Strength:
  Every 2 minutes, for 16 minutes (8 sets):
  2-Position Clean
  (mid-thigh, and then from the floor)
• WOD:
  In teams of two, with only one person working at a time, perform 30 reps each for time of:60/45kg Ground to OverheadImmediately followed by…

  In teams of two, with only one person working at a time, perform 40 reps each for time of:

  Toes to Bar
  Partition your reps as you see fit.

• A:
  Every 90 seconds, for 18 minutes (4 sets):
  Interval 1: 1 Legless Rope Climb (15?)
  Interval 2: 6/4 x (Muscle-Up + 2 Ring Dips)
  Interval 3: Max Distance Handstand Walk in 45 Seconds

SCORE HANDSTAND WALK DISTANCE

• Jackie:
  1000m Row, 50 thrusters, 30 Pull ups – For Time
• DT:
  Five rounds for time of:
  12 Deadlifts (75kg/50kg)
  9 Hang Power Cleans (75kg/50kg)
  6 Shoulder to Overhead (75kg/50kg)
  Rest until the running clock reaches 24:00, and then…
• D:
  For time:
  30 Burpee Box Jump-Overs (24″/20″)
  40 Toes to Bar
  30 Burpee Box Jump-Overs (24″/20″)
• Optional Additional Conditioning Session:
  This session is best performed 3-4 hours prior to or following today’s primary session.30-Minute Tempo Run
  Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

• 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.

• WOD:
  Five sets of:
  Complete as many rounds and reps as possible in 3 minutes of:
  3 Pull-Ups
  6 Burpees
  9 Kettlebell Swings
  Rest 3 minutes between sets.

• A:
  Every 2 minutes, for 10 minutes (5 sets):
  Jerk x 1 rep @ 85-95%
  Hold your receiving position for 1-2 full seconds before recovering your feet.
• B:
  Ten sets of:
  Back Squat
  *Set 1: 5 reps @ 60% of 1-RM
  *Set 2: 3 reps @ 75%
  *Set 3: 1 rep @ 85%
  *Set 4: 3 reps @ 80%
  *Set 5: 3 reps @ 85%
  *Set 6: 2 reps @ 90%
  *Set 7: 5 reps @ 80%
  *Set 8: 5 reps @ 80%
  *Set 9: 5 reps @ 80%
  *Set 10: 5 reps @ 80%
  Rest exactly 2 minutes between sets.
• C:
  I.
  For time:
  50 Calories of Assault Bike/row
  Rest until the running clock reaches 5:00, and then:

  II.
  Three rounds for time of:
  50-Foot Handstand Walk
  10 Squat Snatches (135/95 lbs)
  Rest two minutes, and then:

• D:
  For completion, not time:
  20/15 Strict Supinated-Grip Pull-Ups
  400 Meter Farmer’s Carry (50kg/35kg per hand – walk at normal pace, don’t run)
  20/15 Strict Supinated-Grip Pull-Ups

  SCORE FARMER’S CARRY

• 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.