2 Rounds:
30sec Row
30sec Squat to Stands
30sec Hollow Hold
30sec Single Leg Glute Bridges

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

For Time:
Buy-in: 2001m Row

Into…

4 Rounds:
9 Clusters (135/95)
11 Strict Pull-ups

Optional CompTrain WOD:
21-15-9:
Strict HSPUs
Strict T2B
Strict Ring Dips

Line Drills:
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

On the 4:00 x 8 Rounds:
20/15 Cal Row or 12/9 Cal Bike
200m Run

Optional CompTrain WOD:
3 Giant Sets:
150ft Double DB Farmer’s Carry
75ft Single Arm OH Carry (Left)
75ft Single Arm OH Carry (Right)

Rest 2min Between Sets

30 Seconds Each:
Active Spidermans
PVC Pass Throughs
Mountain Climbers
PVC Overhead Squats
Frog Hops
PVC Pass Throughs (More Narrow)
Slow Burpees
PVC Overhead Squats (More Narrow)

For Time:
20 Power Cleans (75/55)
20 Thrusters
20 Push Presses
20 Hang Power Snatches
20 Overhead Squats
20 Front Squats

On the Minute (Including 0:00): 3 Burpees

RX+: 95/65, 5 Burpees
25 Minute Time Cap

Optional CompTrain WOD:
2 Sets:
10 Romanian Deadlifts
50ft Front Rack Walking Lunges

Into…

2 Sets at a Heavier Weight:
5 Romanian Deadlifts
25ft Front Rack Walking Lunges

Rest 2min Between Each Set

3 Rounds:
30sec Bike (Easy-Mod-Fast)
30sec Single Unders
30sec Down Dog
30sec Alternating Reverse Lunges

3 Rounds For Time:
1600m Bike or 800m Row
80 Double Unders
400m Run
20 Russian KB Swings (70/53)
10 KB Box Step Overs (24/20)

30 Minute Time Cap

400m Easy Run

2 Rounds:
With Light Dumbbells:
30sec Pausing Goblet Squats
30sec Lateral Hops Over DB
30sec Double DB Plank Rows
30sec DB Warrior Squats

For Time:
800m Run
21 DB Squat Cleans (50s/35s)
400m Run
40 Pull-ups
400m Run
21 DB Squat Cleans
800m Run

Optional CompTrain WOD:

4 Rounds for Max Total Bar MU’s:
300m Row @ 2K Pace + 20 Seconds
200m Row @ 2K Pace + 15 Seconds
200m Row @ 2K Pace + 10 Seconds
1 Minute Max Bar Muscle-ups

*No Rest Between Rounds

With Workout Weight Medicine Ball:
1min Easy Bike
30sec Squats to Medicine Ball
1min Push-up to Down Dog
30sec Medicine Ball Deadlifts
1min Active Samson
30sec Medicine Ball Ground to Overheads

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

AMRAP 18:
50 Wall Balls (20/14)
40/30 Cal Assault Bike
30 Deadlifts (225/155)
20 Double DB Push Presses (50/35)
10 DB Renegade Rows (50/35)

RX+: 10 Bar Muscle-ups for Renegade Rows

Optional CompTrain WOD:
0:00-4:00: Build to a Moderate High-Hang Snatch (Pockets)
4:00-8:00: Build to a Moderate Hang Snatch (Above Knees)
8:00-12:00: Build to a Moderate Low Hang Snatch (Below Knees)

2 Minutes Easy Row
90 Seconds Wall Squats
1 Minute Romanian Deadlifts (Light KB)
30 Seconds Lateral Box Step-ups

Teams of 2:
AMRAP 20:
45/35 Cal Row AND 35/25 Cal Bike
70 Wall Balls (20/14)
50 Kettlebell Swings (70/53)
30 Burpee Box Jumps (24/20)

Build to Heavy Single

Optional CompTrain WOD:
7 Minutes for Quality:
3 Strict Deficit HSPU’s
6 4-Count L-Sit Flutter Kicks
9 Strict Pull-Ups

Rest 2 Minutes

21 Strict HSPU’s

1 Minute Each:
PVC Straight Leg Swings
PVC Pass Throughs
PVC Liftoffs
PVC Overhead Squats
PVC Sotts Press

Snatch Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

3 Rounds For Time:
400m Run
200m Weighted Run (50/35)
10 Power Snatches (135/95)

30 Seconds Each:
Easy Bike
Push-up to Down Dog
Hollow Hold

Moderate Bike
Active Samson
Arch Hold

Faster Bike
Shoulder Taps
Flutter Kicks

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Build to a Moderate Complex:
1 Pausing Push Jerk
1 Push Jerk

3 Rounds:
25 T2B
20 Push Jerks (135/95)
15/12 Cal Bike or 20/14 Cal Row

20 Minute Time Cap

Optional CompTrain WOD:
100 Double Unders, 50ft HS Walk
80 Double Unders, 50ft HS Walk
60 Double Unders, 50ft HS Walk
40 Double Unders, 50ft HS Walk
20 Double Unders, 50ft HS Walk

400m Easy Run
30sec Active Spidermans
5 Good Mornings
5 Back Squats

200m Easy Run
30sec Mountain Climbers
5 Elbow Rotations
5 Strict Press & Reach

100m Easy Run
30sec Squat to Stands
5 Romanian Deadlifts
5 Front Squats

For Time:
400m Run, 21 Burpees
400m Run, 15 Burpees
400m Run, 9 Burpees
200m Run, 9 Power Cleans (115/85)
200m Run, 15 Power Cleans
200m Run, 21 Power Cleans

Optional CompTrain WOD:
10min Max Calorie Bike
3min Rest
10min Max Calorie Bike

Optional CompTrain WOD:
21-18-15-12:
GHD Sit-ups

After Each Set:
5 Inchworms
30sec GHD Hip Extension Hold