Part A: Strength & Skill

5 Sets (New set every minute)
1-2 reps Clean & Jerk @72-75% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @77-80% 1RM Clean & Jerk

Part B: WOD

36 Toes to Bar
24 Power Snatches (40/25kg) (under 50% of 1RM)
12 Bar Muscle Ups
*36 Double Unders every time you break any movement.

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 5 minutes
Time Cap: 8 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE and maybe SPRINT! This is a grip endurance + skill stamina test with a nasty twist. It turns this into a grip management chess match and rewards solid pacing, strategic sets, and consistency under fatigue. Find a pace and sets that are sustainable where you don’t blow up your grip early.

How it should Feel: GRIPPY & GASSY! Not crazy volume, but the penalty makes it feel longer. Hang on!

WORKOUT STRATEGY & FLOW
Toes to Bar: If it’s in your wheelhouse, then unbroken, and if not then 3 sets Max should be the goal.

Power Snatch: Weight is light (under 50% 1RM) where unbroken would be possible when fresh. If the bar is moving smoothly, then keep it rolling and try not to break more than once. Hook grip and make sure you relax the hands at the top of each rep.

Bar Muscle Ups: 1-2 sets is the goal here. 3 at most like the toes to bar. Be overly aggressive with your hips and explode on every rep.

Double Under: Unbroken! Keep the transitions aggressive and lay the rope down every time.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: WOD

AMRAP 7 Minutes
200m Run
10 Strict Pull Ups

-Rest 3 Minutes-

AMRAP 7 Minutes
200m Run
15 Push Ups

-Rest 3 Minutes-

AMRAP 7 Minutes
200m Run
25 Air Squats

*Perform with 20/14lb Vest if you have one available.

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Rounds each set: 4+
Minimum Rounds before scaling each set: 3
Every 10m of run = 1 rep

STIMULUS and GOALS
How to Pace: STEADY! The desired stimulus is moderate pacing. We want consistent pacing on the runs with smooth bigger sets on the body weight movements. Aim for consistent round times throughout each workout.

How it should feel: CARDIO! The amount of work and time domain here will make this a primarily cardio feel.

WORKOUT STRATEGY & FLOW
Run: Run is always 200m, even as reps on body weight movements increase across AMRAPs. You can run on the air runner or outside. The goal is always the same, keep intensity moderate and don’t come out hot early on in the workout. Keep shoulders relaxed and find a steady breathing pattern that doesn’t jack the heart rate up. The 200m run is worth 20 reps (every 10m run is a rep). If needed, sub a 250m row/ski or 500m bike erg. Try and keep the run around 60-90 seconds at the most

Strict Pull Up: You should focus on small sets from the beginning of this AMRAP. Doing larger strict sets will result in burn out in later rounds and decreased intensity.

Push Ups: Similar to pull ups, you should do short, fast sets to avoid burnout. Be sure that your chest makes contact with the floor.

Air Squats: You can work reps off in steady sets. Try to keep moving non-stop and be sure to breathe at the top of each rep. Don’t go so fast that you end up missing full extension at top of rep and below parallel at bottom or rep.

Part B: Strength & Skill

*Do a set every 2 minutes.

5 Back Squat
3 Back Squat
1 Back Squat
1 Back Squat
1 Back Squat
1 Back Squat
1 Back Squat.

*Start at 65% for the first set of 5 and then continue to build in weight. Work up to a heavy single for the day.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: WOD

46min AMRAP (try complete x2 rounds!!)

1km Row/ Run/ Ski/ 60cal AB (Buy in Only)
1. 40m BW walking Lunge/ add 2x DB
250m Row/ Run/ Ski/ 30cal AB/ Shuttle 25m x 10
2. 40x Goblet Squat 26/16kg/ Power Bag Squat/ Back Squat
250m Row/ Run/ Ski/ 30cal AB/ Shuttle 25m x 10
3. 40x Ring Row(Heavy)/ Pullups/ ALT KB Gorilla rows
250m Row/ Run/ Ski/ 30cal AB/ Shuttle 25m x 10
4. 40x DB Bench Press/ Floor Press/ Pushups 22.5/15kg or go heavier
250m Row/ Run/ Ski/ 30cal AB/ Shuttle 25m x 10
5. 40x Hollow Hold V-ups/ Alt e.s/ GHD Situps/ MBall Situps

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: Strength & Skill

*Do a set every 3 minutes.

4 Sets
5 Position Pause Clean Deadlift + 3 High Hang Muscle Clean @5/10 RPE
*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency.

Part B: WOD

For time:
40/32 Calorie Row/ Run/ AB
12 Ring Muscle Ups/ 18 BMU/ 24 Chest 2 Bar
8 Power Cleans (100/70kg)
40/32 Calorie Row/ Run/ AB
12 Ring Muscle Ups/ 18 BMU/ 24 Chest 2 Bar
8 Squat Cleans (100/70kg)

TARGET SCORE
Intended Workout RPE: 9.0 – 90-95% – very high to near max intensity
Target Time: sub 12 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Expect a powerful, gritty effort that will test your skill and muscle-up consistency and challenge your ability to move a heavy barbell under cumulative fatigue. Be smart about pacing and sets to avoid failure or redlining.

How it should Feel: GASSY and MUSCULAR ENDURANCE with some HEAVY! This will be a total body beatdown that will push your grip and mental game to the max.

WORKOUT STRATEGY & FLOW
Row: Work at a moderate push pace on both. In the first row, control your heart rate to prevent it from spiking. Focus on breathing, relaxing your grip on the ascent, and slowing down the last few calories before transitioning.

Kipping Ring Muscle Up: Break early to preserve grip and shoulder stamina. If this number unbroken is in your wheelhouse, go for it, but only if you’re confident you won’t fail reps.

Power Clean: Quick singles for consistency and to protect grip. Weight is moderately heavy to heavy (under 85% of 1RM) and will feel much tougher than normal after the muscle ups.

Squat Clean: This will likely feel MUCH HARDER than the power cleans. The Midline, legs, and CNS are more taxed now. Stick with singles and complete a rep every 5-10 seconds.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: Strength & Skill

*Do a set every 3 minutes.

5 Sets
5 In The Hole Front Squat* @70-75% 1RM Front Squat

*Height should be set where Hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight. Explode out of the hole, smooth transition down and reset after each rep.

**If you don’t have the equipment for In The Hole Front Squat do Pause Front Squat with a 3 second pause at the bottom of each rep.

Part B: Aerobic Conditioning

Ski Erg (OR Row)
2 sets @ fast, but repeatable effort
10 Calories
-rest 30 seconds-
20 Calories
-rest 30 seconds-
30 Calories
-rest 2 minutes between sets-

-then-

Echo Bike
2 sets @ fast, but repeatable effort
10 Calories
-rest 30 seconds-
20 Calories
-rest 30 seconds-
30 Calories
-rest 2 minutes between sets-

Choose Cardio piece:
Shuttle Run/ ROW/ AB/ SKI

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 30/35 seconds for the 10s, 1 minute/1 minute 15 seconds for the 20s, and 1 minute 30 seconds/1 minute 50 seconds for the 30s
Time Cap each set: 40/45 seconds for the 10s, 1 minute 15 seconds/1 minute 30 for the 20s, and 1 minute 50 seconds/2 minute for the 30s

STIMULUS and GOALS
How to Pace: CHALLENGE! This session is about building repeatable high intensity, dialing in your engine control, and improving your ability to handle increasing effort under short rest windows. Push the second set slightly harder if you feel stable.

How it should Feel: GASSY! You’re working in ascending calorie sets with short recovery between bouts, so you’ll feel flushed, breathing hard, and legs buzzing, but not completely wrecked.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: WOD

For Time:
7-5-3
Wall Facing Strict Handstand Push Up
1-1-1
Legless Rope Climb

-rest 3 minutes-

For Time:
9-6-3
Strict Handstand Push Up
3-2-1
Rope Climb (no jump)

-rest 3 minutes-

For Time:
15-12-9
Kipping Handstand Push Up
5-3-1
Rope Climb

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: sub 3 minutes
*Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! This is a gymnastics-focused grinder with pure upper-body pulling and pressing volume and high-skill demands. The structure demands tight pacing, smart sets, and a focus on movement quality, especially under fatigue.

How it should Feel: MUSCULAR ENDURANCE! This should feel like a sprint, especially after the more controlled earlier pieces. Aim to increase intensity as skill decreases.

WORKOUT STRATEGY & FLOW
Wall Facing Strict Handstand Push Ups: Only go unbroken if this is your strength. Otherwise, break into two sets to avoid muscle failure.

Legless Rope Climb: Big jump and use your legs/hips to assist your arms up the rope. Be efficient and smooth on the way down to reduce time under tension.

Strict Handstand Push Up: Unbroken! Shake out the shoulders and make sure you are ready before going inverted.

Rope Climbs with NO Jump: Remember, legs before arms on the ascent. Try not to overrest between reps.

Kipping Handstand Push Up: Smooth! And use the kip to stay efficient and moving.

Rope Climb: Big jump, legs first and don’t hesitate between reps.

Part B: Strength & Skill

*Do a set every 3 minutes.

4 Sets
1 Jerk + 1 Tall Jerk + 1 Jerk + 1 Jerk Balance + 1 Jerk @5/10RPE

Part C: Time dependent
2 Sets
5 Strict Ring Muscle Ups
– rest 60 seconds –
25 Russian Push Ups
– rest 60 seconds –
15 Strict Ring Dips

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: WOD

10 minute AMRAP (sprint the first 5 minutes, steady the last 5 minutes)
10 Hang Power Snatch (40/25kg)
10 Lateral Burpee over Bar
10 Toes to Bar
10 Wall Ball (20/14, 10/9)

-rest 5 minutes-

10 minute AMRAP (steady the first 5 minutes, sprint the last 5 minutes)
10 Hang Power Snatch (40/25kg)
10 Lateral Burpee over Bar
10 Toes to Bar
10 Wall Ball (20/14, 10/9)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Rounds each set: 4-5
Minimum Rounds before scaling: 3+20

STIMULUS and GOALS
How to Pace: STEADY! focus on intentional pacing, body awareness, and effort modulation. This workout is about learning how to manage output, suffer, and stay mentally composed under different pacing scenarios.

How it should Feel: MUSCULAR ENDURANCE and some GASSY! Be controlled with intensity, move efficiently with a sense of restraint. You should be finishing breathing heavy, heart racing, and eyes on the floor. That’s the sprint.

WORKOUT STRATEGY & FLOW
Hang Power Snatch: Unbroken (at least to start)! Weight is light and should allow you to muscle or power without hesitation for a majority of the workout

Lateral Burpees over the Bar: Smooth and steady with a non-stop effort. The goal should be to keep these under 45 -seconds.

Toes to Bar: Unbroken is the goal but don’t be stubborn. Break into two quick sets if you feel the grip begin to blow up.

Wall Balls: Unbroken! Smooth and consistent reps while focusing on breathing and rolling out the shoulders.

Part B: Strength & Skill

*Do a set every 3 minutes.

4 Sets
3x (1 High Hang Power Snatch + 1 Drop Snatch) @5/10 RPE
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: WOD ONLY

1km Row/ Run/ Ski/ 60cal AB
1. 80m BW walking Lunge
500m Row/ Run/ Ski/ 60cal AB/ Shuttle 25m x 20
2. 80x Goblet Squat 26/16kg
500m Row/ Run/ Ski/ 60cal AB/ Shuttle 25m x 20
3. 80x Ring Row(Heavy)/ Pullups
500m Row/ Run/ Ski/ 60cal AB/ Shuttle 25m x 20
4. 80x DB Bench Press/ Floor Press/ Pushups 22.5/15kg
500m Row/ Run/ Ski/ 60cal AB/ Shuttle 25m x 20
5. 80x Hollow Hold V-ups/ Alt e.s/ GHD Situps/ MBall Situps

Die and stretch

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: WOD

In an 9 minute window:
5-4-3-2-1
Snatch (80/55kg)
10-8-6-4-2 25m Shuttle Run/
Row 250-200-150-100-50mRow/ AB 16/12cal – 13/9Cal – 10/6cal – 7/3Cal – 4/2cal

-straight into-

AMRAP Snatches (50/35kg)

*Score time to finish snatches and Runs + AMRAP Snatch reps.

TARGET SCORE
Intended Workout RPE: 9.0 – 90% – very high intensity
SCORE = number of snatches in the AMRAP portion after the couplet
Target Reps: 20-30+
Minimum Reps before scaling: 10

STIMULUS and GOALS
How to Pace: CHALLENGE! This strength-endurance & barbell cycling under fatigue. Keep a controlled intensity (85%) for the first part, then push hard on the AMRAP.

How it should feel: MUSCULAR ENDURANCE and GASSY! Your legs and grip will be fatigued from the shuttle runs and heavy snatches, but you need to push into the AMRAP without burning out early.

WORKOUT STRATEGY & FLOW
Snatch: Moderate-heavy weight (under 90% of 1RM) where steady and consistent singles will be key to sustaining a consistent, non-stop effort. The second weight should be light (under 60% of 1RM), and we should still keep fast singles with a more aggressive turnaround between reps.

Shuttle Run: Aggressive and consistent pace with the focus on keeping breathing under control. Slow down the final shuttle run of each set before approaching the bar.

Part B: Strength & Skill

Clean and Jerk

5 Sets (New set every minute)
1 Clean & Jerk @70% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @75% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @80% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @85% 1RM Clean & Jerk

Part C: Finisher
3 rounds of:
2 Legless Rope Climbs [begin seated on floor] 12 V Ups
6 L Rope Pull Ups

Complete all reps before moving on to the next skill.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: WOD

3 Sets @ consistent effort (75-80% pacing)
4 Rounds of Strict Cindy*
30/24 Calorie Row/ 300m Run/ 21/15Cal AB
-rest 3 minutes between sets-

*Strict Cindy:
5 Strict Pull Ups/ Light band/ ring Row
10 Push Ups/ 5 x Strict Scaled
15 Air Squats

TARGET SCORE
Intended Workout RPE: 7.5 – 8.0 75-80% – moderate to moderate/high intensity
Target Time each set: 4-5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY! This workout is aerobic with muscular endurance demands, requiring sustained effort across all three sets. The goal is consistent pacing (75-80% effort), meaning you should push but never get close to redlining—you want to maintain the same time across all sets.

How it should Feel: CARDIO! Your heart rate will be elevated, but stay controlled and never let it reach a redline state. Upper body endurance will be tested, but pacing should keep movements manageable.

WORKOUT STRATEGY & FLOW
Strict Pull Up: Unbroken would be great but dropping to singles is fine if its keeps you moving with intended stimulus.

Push Up: Break into 2-3 quick sets if fatigue starts to set in early.

Air Squats: Smooth and steady, don’t blow up your legs. Focus on controlling your breathing and relaxing the upper body.

Row: Approach with a moderate and steady effort, with the goal of finishing under 1:45. Breathe through the motion, and don’t death grip the handle.

Part B: Strength & Skill

Back Squat

*Do a set every 2 minutes.

5 Back Squat
5 Back Squat
5 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
1 Back Squat
1 Back Squat
1 Back Squat

**Start at 60% for the first set of five and then gradually build over the set. Working up to a heavy single for the day.

No Barbell Option:
Goblet Squat x 12-15
AB/ ROW x 30 – sec

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.