Warm-up
With Class or Extra Work

Skill
Muscle-up
Ring Dip

Strength
EMOM14
Odd- 3 Deadlifts
Even- 5 Strict Pull-ups

WOD
50/40 Cal Row
25 Muscle-ups
50/40 Cal Row

EXTRA
EMOM10
Overhead Squat
1. 5
2. 5
3. 4
4. 4
5. 3
6. 3
7. 2
8. 2
9. 1
10. 1

Rest 5 Minutes

EMOM5
1 Snatch Balance

Warm-up
With Class or Extra Work

Single Arm Strength & Stability
3 Rounds
5 SA Bent Over Row RA
5 SA Press RA
50ft lunge with RA Lockout
5 SA Press
5 SA Press LA
50ft lunge with LA Lockout

WOD
4 Rounds
1 Minute Work :20s Rest and Rotate
1. Bike
2. Kettlebell swings (2,1.5)
3. Double Unders
4. Toes to Bar
5. Erg- Ski or Row

Score= Total Reps
Double Unders/5

EXTRA
1. 3×10 Weighted Hip Extension

2. 3 Rounds
25 ft front rack lunge (185,125)
30s L sit (feet over plates)
25 ft front rack lunge (185,125)
20 GHD sit-ups

Warm-up
With Class or Extra Work

Partner Strength
Clean and Jerk
Minutes 0-4 (155,105)
Minute 4-6 Rest
Minutes 5-8 (185,120)
Minutes 8-10 Rest
Minutes 10-12 (205,135)
Minutes 12-14 Rest
Minutes 14-15 (225,155)

ADV + 30/20LBS

WOD
21-15-9 reps for time of:
Hang Squat Cleans, 50,35dumbbells
Handstand Push-ups

Barbell sub (115,75)
Can also sub with Kettlebells

ADV- strict and kbs (53,35)

EXTRA
10-9-8-7-6-5-4-3-2-1
DB Burpee Step up & Over Box (50/35)
Bike for Calories x2

Warm-up
With class or Extra Work

Strength (20 minutes)
Work up to a 1 RM Back Squat

Suggested Rep scheme
3-3-2-2-1-1-1

Nutrition Benchmark V 2.0
In 15 mins
Run 1 mile
Then in remaining time complete an ascending AMRAP:
3 Thrusters (95, 65)
3 Burpee Lateral Jumps
3 Pull Ups
6 Thrusters
6 Burpee Lateral Jumps
6 Pull Ups
9 Thursters
9 Burpee Lateral Jumps
9 Pull ups, etc…

Ski Erg/Bike Scale- 20,15

EXTRA
EMOM15
1. 5 Rep Bench Press @80%
2. 5 Rep BB Bent Over Row
3. Rest

Get That Body Recovered

Warm-up
Running & Dynamic Warm Up

Mobility
Quads
Calves
Hammys

EXTRA
Work up to a heavy weight for the complex:
1 Hang Squat Snatch
1 Full squat snatch

WOD
10 Rounds or 30 min AMRAP
5 Burpees
10 Wallballs (30/20)
15 Kettlebell Swings (2,1.5)
200m Run