Warm up: Run or row 250 meters Then, 3 rounds of: 10 figure 8 stretch 10 chin ups 10 abmat sit ups 10 back extensions 10 squats Strength: Shoulder press and deadlift 1x10 warm up, 3x10 or 3x12-15 working sets WOD: 20-15-10-5 Double reverse grip deadlifts (185/135) Bar facing burpees Run 200 meters with slosh pipe (45/35) after each round.

Warm up: Run or row 250 meters Then, 3 rounds of: 10 shoulder stretch 10 push ups 10 v ups 10 good mornings 10 prisoner lunge steps Strength: Bench press and back rack lunge steps 1x10 warm up set, 3x10 or 3x12-15 working sets (per leg) WOD: Bike .2 miles 8 rope grip pull ups 12 front rack lunge steps (95/65) (alternating legs) 16 ring push ups 20 sledge hammer swings (16/10) 4 rounds for time.

Warm up: Run or row 250 meters Then, 3 rounds of: 10 figure 8 stretch 10 wall balls 10 abmat sit ups 10 back extensions Strength: Squat clean and jerk 3-3-3-3-3 Or Thruster 5-5-3-3-3- WOD: 7 one arm dumbbell thrusters per side (50/35) 7 heel claps 7 box jumps (24/20) 10-20-30 meter shuttle run (20/14) AMRAP 18 minutes

Warm up: Run or row 250 meters Then, 3 rounds of: 10 shoulder stretch 10 push ups 10 abmat sit ups 10 back extensions 10 squats Strength: Hang power clean 5-3-1-1-1-1 WOD: Row 250 meters 6 hang power cleans (135/95) 12 pull ups 16 burpees 20 kb rows (70/45) 5 rounds for time. 30 minute cap.

Warm up: Run or row 250 meters Then, 3 rounds of: 10 figure 8 stretch 10 chin ups 10 abmat sit ups 10 back extensions 10 squats Strength: Shoulder press 1x10 warm up set, 3x10 working sets Deadlift 5x5 Alternate lifts. WOD: 20-15-10-5 Deadlifts (225/145) Wall balls (20/14) For time. 10 minute cap. WOD2: 500 meter 2 person team sled drag (180/135) For time.

Warm up: Run or row 250 meters Then, 3 rounds of: 10 shoulder stretch 10 push ups 10 v ups 10 good mornings 10 prisoner lunge steps Strength: Bench press and back rack lunge steps 1x10 warm up set 3x10 or 3x12-15 working sets Alternate lifts WOD: Run 250 meters 1 caving ladder climb 8 jumping lunge steps per side 16 toes to bar-strict 20 true push ups 5 rounds for time.

Warm up: Run or row 250 meters Then, 3 rounds of: 10 figure 8 stretch 10 strict pull ups 10 abmat sit ups 10 back extensions 10 squats Strength: Squat clean and jerk 3-3-3-3-3 or Thruster 5-5-3-3-3- WOD:18 minute EMOM M1: 5 clean and jerk (135/95) M2: 10 box jumps (20 inch) M3 15 kb swings (53/35)

Warm up: Run or row 250 meters Then, 3 rounds of: 10 shoulder stretch 10 push ups 10 abmat sit ups 10 back extensions 10 squats WOD: Run 1 mile 10 handstand push ups 20 tire flips 30 box jumps (24/20) 40 alternating db snatches (50/35) 50 burpees 60 kb swings (53/35) 70 abmat sit ups For time!

WOD: "Filthy 50" 50 reps of each exercise... 50 box jumps-24 inch 50 jumping pull ups 50 push press 45# 50 kb swings 35# 50 knees to elbows 50 back extensions 50 lunge steps 50 wall balls 20/14 50 burpees 50 double unders

Warm up: Run or row 250 meters Then, 3 rounds of: 10 shoulder stretch 10 push ups 10 abmat sit ups 10 back extensions 10 squats Strength: Bench press 5-3-1-1-1-1 Power cleans 5-3-1-1-1-1 Max rep strict pull ups Max rep dips WOD: 5 pull ups 10 push ups 15 squats AMRAP 12 minutes