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WOD “Escalating Quickly” 5 Sets 8 Kipping Pull-Ups 12 Single Arm DB Clean and Jerks (6/side) 16/12 Calorie Row 12 Wall Balls -rest 2 minutes between sets- CAP 24 Rx – 20/14# Wall Ball Competitors – 20/14# Wall Ball, 50/35# DB, $ C2BPU’s

Strength Push Jerk Progression Week 1 Every 1:30 x 6 Sets 3 Push Jerks -build to a heavy 3 rep for the day- WOD “Triple Extension” 18-15-12-9-6 Push Jerks Box Jump + Step Down’s CAP 15 Rx – 95/65 & 24/20” Competitors – 135/95 @

Strength  Clean Complex Every Minute on the Minute x 8 Sets 1 Power Clean + 1 Hang Squat Clean -build in load to a challenging weight for the day- WOD “Meet Me At The Bar” EMOM 12’  4 Power Cleans  6 Burpee Over Bar -rest

WOD “RELOAD”  In Teams of 2 Complete 10-9-8-7-6-5-4-3-2-1 Double KB or DB Front Squat Strict Handstand Push-Ups Rx – 53/35 Competitors – KB 70/53 OR DB 70/50 & Wall Facing Strict HSPU

Strength Power Clean EMOM 10’  1 Power Clean + 1 Hang Power Clean WOD “Pressed Clean” For Time: 10 Single Arm DB Power Clean & Push Press / side 800m Run 30 Wall Balls 10 Single Arm DB Power Clean & Push Press / side

Max Effort – GHD Sorenson Hold Max Effort – Wall Sit  Max Effort – GHD Iso Hollow Hold Max Effort – Chin Over Bar Hold Max Effort – Ring Support Hold Then EMOM 21’  :30 Assault Bike :30 Ski-Erg :30 Row

Strength 3 Sets 8 Front Foot Elevated KOT Split Squats (DB in each hand)  + 8 Pronated Grip Barbell Row + :20 Hollow Hold w/ PVC Overhead -rest 1-2 minutes between sets- WOD “Mostly Bodyweight”  10 Sets @ Increasing Paces  2 Double DB Devil’s Press 

6 Sets @ Quality & Controlled Pacing 3 Cartwheels / side 50’ Sled Push @ Heavy Load (Athletes Choice)  3-6 Ice Cream Makers OR 6-8 Strict Toes To Ring/Knee Tucks -rest as needed between movements and sets- “All Fun & Games” EMOM 16’  :15 Bike

Strength and Control Work Contralateral BB Single Leg RDL 3 Sets 8 TEMPO Single Leg BB RDL’s / side + 8 Seated Below Parallel Double DB OH Presses + :30 Ring Push-Up Plank Hold -rest 1-2 minutes between sets- WOD “ 5 Sets 20/16 Calorie

WOD “Max Volume” In Teams of 2 “I Go, You Go Style” Rx + Competitors 16 Rounds Total For Time: 4 HSPU 6 Single Arm DB Hang Clean and Jerks 50/35 / side 8/7 Calorie Row CAP 32