DYNAMIC WARMUP
Run 400m
Mobility
3x: 7 KB Swings, 7 Air Squats, 7 Push Ups

STRENGTH WOD
Clean
Practice for 17 minutes, working to a 1-rep max.

Beginners Do High Hang Power Clean & focus on form.

METCON WOD
For total reps:

• Tabata Kipping Pullups
• Tabata Squats
• Tabata Row (Cal.)

20 seconds work, 10 seconds rest for 8 sets.
Complete all 8 sets of an exercise before moving on to the next.
There is no rest between stations.

No kipping pullups? Sub strict pullups.

DYNAMIC WARMUP
Run 400m
Mobility
3x: 5 Kipping Pull Ups, 5 Air Squats, 5 Push Ups, 5 GHD Sit Ups

WOD
“Fight Gone Bad”
3 rounds, for total reps:

• Wall Ball Shots (20#/14#)(10′ Target)
• Sumo Deadlift High Pulls (75#/55#)
• Box Jumps (20″)
• Push Press (75#/55#)
• Row (Cal.)

1 minute at each station.
Rest 1 minute between rounds.

DYNAMIC WARMUP
Row 500m
Mobility
3x: 7 OHS Slosh Pipe, 7 Strict Pull Ups, 7 KB Swings

STRENGTH WOD
Overhead Squat
1 – 1 – 1 – 1 – 1 – 1 – 1

Beginners Do: 5 – 5 – 5 – 5 – 5

METCON WOD
AMRAP in 10 minutes of:

• 6 Steps, Racked Lunge (Front) (135#/95#)
• 12 Kettlebell Swings (24k/16k)
• 12 Burpees

DYNAMIC WARMUP
Run 500m
Mobility
Burgener Warmup (45#/33#/22#)
3x PSB/3x OHS
3x HHS/ 3x MTS

STRENGTH WOD
Ring Dips, 3x Max Reps
L-Pullups, 3x Max Reps

METCON WOD
5 rounds for time of:

• 5 Handstand Pushups
• 10 Box Jumps
• 15 Situp & Press (30#/20#)
• 250 m Row

Scaling Options:
L1) 4 rounds.
L2) 4 rounds of: 3 HSPU | 7 Box Jump | 10 Situp & Press | 200 m Row.

DYNAMIC WARMUP
Row 500m
Mobility
Burgener Warm Up

STRENGTH WOD
Deadlift
17 minutes, working to a 1-rep max.

Beginners Do sets of 5, working to a 5-rep max.

METCON WOD
For time:

• 50 Double Unders
• 50 Abmat Situps
• 30 Push Press (75#/55#)
• 30 Ball Slams (30#/20#)
• 10 Ring Rows
• 10 Pushups

No Double Unders? Sub is 75 Tuck Jumps.

DYNAMIC WARMUP
Run 400m
Mobility
Burgener Warm Up (45#/33#/22#)
3x PSB, 3x OHS
3x HHS, 3x MTS

WOD
For time:

• 500m Row
• 6 rounds of:
  • 6 Front Squats (135#/95#)
  • 6 Toes to Bar
  • 6 Bar Facing Burpees
  • 6 Strict Pullups
• 500m Row

The Olympic Total is a great measurement of strength and technique...let's see some big PR's today!

DYNAMIC WARMUP
Run 400m
Junk Yard Dawg 5x
Burgener Warm Up (45#/33#/22#)
3x PSB, 3x HHS, 3x MTS

WOD
Olympic Total

• Clean & Jerk, 1 rep
• Snatch, 1 rep

3 attempts at each lift. Best attempt counts toward your Olympic Total.

Not cleared on any of these lifts: High Hang Power Clean, Push Press, or High Hang Power Snatch? If so, do the “Beginner’s Total”

• High Hang Power Clean 3-3-3
• Push Press 3-3-3
• High Hang Power Snatch 3-3-3

Work up to a new 1RM on the Press...then hit the heavy metcon fast and intense!

DYNAMIC WARM UP
Row 500m
Mobility
2X: 10 sec ring hold, 10 sec hand stand, 10 Abmat Situps

STRENGTH WOD
Press
1 – 1 – 1 – 1 – 1 – 1 – 1

Beginners Do: 5-5-5-5-5

METCON WOD
AMRAP in 9 minutes of:

• 7 Deadlifts (225#/155#)
• 14 Kipping Pullups
• 21 Double Unders

Scaling Options:
No Kip? Sub jumping pullups @ 2x/reps.
No Doubles? Sub 30 tuck jumps per round.

DYNAMIC WARMUP
Run 400m
Mobility
Kettlebell Warmup

STRENGTH WOD
Weighted Pullup
1 – 1 – 1 – 1 – 1 – 1 – 1

METCON WOD
Every minute on the minute, for 12 minutes:

• 3 Box Jumps (30/24″)
• 5 Kettlebell Swings (32k/24k)
• Max Rep Burpees

Your score is the total number of Burpees completed.

Scaling Options:
L1) Go for 10 minutes.
L2) Go for 8 minutes.