Warm-up: 2 Sets 8/8 High kicks 8/8 Ankle roll outs 10/10 Meter Crab walk with hip up forward and backward Strength: 3 Position cleans, every 2:00 x 4 Sets Strict Handstand push-ups: 3 Sets to fatigue Floor wipers: 12/12 x 3 Sets WOD: 12:00 AMRAP  14 Bar facing burpees 7 Power cleans (bodyweight) 5 Handstand push-ups Recovery: Shoulders and Spine 

Warm-up: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks Strength: Sorenson Hold: 4 Sets of 30 Seconds Barbell reverse lunges: 5/5 x 4 sets WOD 1: 7:00 AMRAP  7 Box jumps (30"/24") Max pull hold (chin above bar) Record total rounds and total  hang time WOD 2: 7:00 AMRAP  5/5 Dumbbell lunges (45s/30s) [...]

Today is a Recovery Day for the Program!  

Warm-up: 5:00 of related tissue work, then 2 Sets of 5/5 PVC figure 8's 20 PVC overhead squats Strength: EMOM For 6:00 Min 1: 10 DB bench press Min 2: 10 Good mornings EMOM for 6:00 Min 1: 7-10 Strict T2B Min 2: 3/3 DB snatch WOD: 9:00 Time Cap For Total reps, work the ladder 2-4-6-8-10-8-6-4-2.... [...]

Warm-up: 3 Sets 20 Second Ring pec stretch 15 Meter high knees 15 Meter butt kicks 7/7 Pike ups Strength: Back Squat: 65% x 5 75% x 3 85% x 2 95% x 1, then work to a 1RM WOD: For Time 21-15-9 Thrusters (95/65) Kettlebell Swings (53/35) Goblet step up (53/35, 24"/20") Ring pull-ups *Finish right away with [...]

Warm-up: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch Strength: Split Jerk 65% x 5 75% x 3 85% x 2 95% x 1 Then build for a 1RM WOD: Continuous Clock for Max Reps in 1:00 of Each: Cal bike Push press (75/55) DLHP (75/55) Sit-ups Rest 1:00 x 4 Recovery: Chest, Shoulders [...]

Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike ups Strength: Deadlift: 65% x 5 75% x 4 85% x 1.1.1 95% x 1 Then build to a 1RM Strict pull-ups: 3 Sets to failure WOD: For Time 400 Meter run 30 Pull-ups 10 Deadlift (65% of Todays [...]