Warm up/prep: Take 15-20 and work on a skill component from earlier in the week. These sets shouldn't be to fatigue. You should be looking for smooth, clean, solid movements. Engrain positive movement patterns! + WOD: 4 Rounds for time: Run 200m 75 Double unders Assault bike 15 cals 15 Box jump overs 20/24" (step [...]

Warm up/prep: 3 sets 5 Controlled kip 5 Kip swing 5 Kips with knee tuck + WOD: For time: 15 Ring MU 30 CTB 45 TTB + Strength/Supplemental: A1. Barbell curls; 10 reps x5; rest 1 min A2. Skull crusher; 15-20x5; rest 2 min  

Today is an active rest day for the program! 45 Mins of one of the following: Running Swimming Rowing Biking    

Warm up/prep: 3 Rounds 10 Shoulder taps (wall/freestanding) 10 Hollow rocks + WOD: 4 Rounds 15 Ghd sit ups 50ft Handstand walk 2 Rope climbs/ 1 legless + Strength/Supplemental: For time 50 Dumbbell OH walking lunge; 35/50# *alternate when necessary

Warm up/prep: 2 sets PVC PT; 10 reps OH DB Hold; 20 sec DB Row; 10 reps  DB Press; 10 reps Wall Squat; 10 reps Goblet Squat; 5 reps + WOD: 16/20 Cal row 14 alt DB Snatch; 50/70# 8 Burpee bar muscle up  + Strength/Supplemental: Ring push up; amrap set x 5; rest 3 [...]

Warm Up: 3 sets 5 Box jumps, 16” 5 Box jumps. 20” 5 Box jumps, 24” rest as needed *Aim is to work on rebounding, as quickly as possible + EMOM: 24 min emom min 1: 3 Box jumps for height (rebounding) min 2: 30 Sec bike @ 85% min 3: 15 Russian KBS 53/35# [...]

Today is a rest day for the program