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I used to think that if I could just plan everything prior to starting a new journey, goal, or task that I’d never fail; and if I never failed then I’d always come out of the other end successful. If I always came out successful

Strength Rx + Competitors Every 1:30 x 10 Sets 1 @ 65% of Heavy Single from week 2 1 @ 70% of Heavy Single from week 2 1 @ 75% of Heavy Single from week 2 1 @ 80% of Heavy Single from week 2

WOD “The Wood Chip Who Would Chip Wood” Rx For Time: 50/40 Calorie Row 40 Total Single DB Step Ups (Alternating Legs)  30 Kipping Pull-Ups 200’ Single DB Walking Lunges  CAP 20 For Time: For Time: 50/40 Calorie Row 40 Total Single DB Step Ups

4 Sets 6 Contralateral Single Leg DB RDL’s / side + 6 Single Leg ATG Split Squats / side + :20 – :30 GHD Hollow Iso Hold + 100’ Double KB Front Rack Carry @ Heavy Load -rest 2 min between sets-

Strength Deadlift   Peaking Progression Week 4 Rx  4 @ 80% of 3RM  4 @ 84% of 3RM  4 @ 88% of 3RM 4 @ 92% of 3RM -rest 2 min between sets- Competitors 3 @ 84% of 1RM  3 @ 88% of 1RM  1 @

Rx 3 Sets  4-6 TEMPO Parallette Push-Ups 31X1 + 4-6 Ring [Bottom of Dip] Rows w/ 1 sec pause @ bottom of dip -rest 2 min between sets- Competitors 3 Sets  4-6 TEMPO Eccentric Deficit HSPU (reset to top of movement each rep) 4/3” +

Strength Front Squat Peaking Progression Week 4 Rx  4 @ 80% of 3RM  4 @ 84% of 3RM  4 @ 88% of 3RM 4 @ 92% of 3RM -rest 2 min between sets- Competitors 3 @ 84% of 1RM  3 @ 88% of 1RM  1

WOD “Megalegs” 4 Sets For Total Reps:  AMRAP :30’ Assault Bike For Calories -rest :30- AMRAP :30 Single DB Walking Lunges -rest :30- AMRAP :30’ Row For Calories -rest :30-  AMRAP :30’ Single DB Step Ups -rest :30- 

Strength Rx Snatch Every 1:30 x 10 Sets 1 @ 60% of Heavy Single from week 1 1 @ 65% of Heavy Single from week 1 1 @ 70% of Heavy Single from week 1 1 @ 75% of Heavy Single from week 1 5-10)

“Together Thursday” In Teams of 2 2 Rounds For Time:  25 Synchronized Toe Anchored Sit-Ups 100 Synchronized Single Unders -rest 2 minutes-  3 Rounds For Time:  30 Synchronized Deadbug Rocks 75 Single Unders -rest 3 minutes-  4 Rounds For Time:  20 Suitcase Deadlifts (10/side) 50