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Monday 5/12 "STRENGTH" In 15 Minutes: 5 Bench Press @ 65% 5 Bench Press @ 75% 3 Bench Press @ 85-90% 1+ Bench Press @ 95-97% "CONDITIONING" Complete For Time: 20 Hand Release Pushups 35 Pullups 150 Double Unders REST 2 Minutes 150 Double Unders 35 Pullups 20 Hand Release Pushups Competitor: Chest to Bar Pullups Performance: 100 Single Unders Fitness 20 Ring Rows / 150 Single Unders "FINISHER" 3 Rounds 15 Weighted Hip Thrusts 10 Russian Kettlebell Swings Tuesday 5/13 "STRENGTH" In 15 Minutes: 5 Front Squat @ 65% 5 Front Squat @ 75% 3 Front Squat @ 85-87% 1+ Front Squat @ 95-97% "CONDITIONING" 3 Rounds For Time 15 Power Cleans (135/95) 50 Air Squats Competitor (185/125) / 75 Air Squats Performance (115/75) Fitness (75/55) / 35 Air Squats "FINISHER" 4 Sets: AMRAP 1:30 20/15 Calorie Row - With time remaining: Max Rep No Push-up Burpee Box Jump (20/16) Rest 1:30 Wednesday 5/14 "CONDITIONING" Teams of 2 "Shinners" AMRAP 25 mins 30 Burpees 1000m Row 30 American Kettlebell Swings (53/35) One Person Working at a Time/Split as Needed Competitor (70/53) Fitness: 20 Burpees 750m Row 20 Kettlebell Swings (45/25) "FINISHER" 3 Rounds 20 Banded Tricep Press Downs 15 Barbell Curls HYBRID STRENGTH A) Clean & Jerk 2 @ 50% 2 @ 60% 2 @ 70% 4 sets 1 @ 75-90% B) EMOM 20 min - 3 Back Squats (60-75%) - 3 Power Jerks (50-60%) C) Barbell Rollouts 3 sets 8 Thursday 5/15 "STRENGTH" In 15 Minutes: 5 Strict Press @ 65% 5 Strict Press @ 75% 3 Strict Press @ 85-87% 1+ Strict Press @ 95-97% "CONDITIONING" Part A:For Time (Cap 6) 20-15-10-5 Wallballs (20/14) (10/9) Bike Cals Rest 3 Minutes Part B: For Time (Cap 6) 20-15-10-5 Alternating Dumbbell Snatch (50/35) Abmat Sit-ups Performance: WB (14/10) / DB (35/25) Fitness: WB (10/8) (9ft) / DB (25/15) "FINISHER" 10/10 Kettlebell Around the world 30 Alternating Laying Heel Taps Friday 5/16 "STRENGTH" In 15 Minutes: 5 Deadlift @ 65% 5 Deadlift @ 75% 3 Deadlift @ 85-87% 1+ Deadlift @ 95-97% "CONDITIONING" 5 Rounds For Time 7 Deadlifts (315/205) 6 Shuttle Run (d/b=1) 5 Deficit Handstand Pushups (2x45/1x45) Rest 1 Minute Performance: (275/165)/Standard HSPU Fitness: (185/105) / Pike/Box HSPU "FINISHER" 3 Rounds 120 Ft Right + 120 Ft Left Single Arm Dumbbell Farmer Carry 10 Alternating Goblet Hold Step Back Lunges Saturday 5/17 "CONDITIONING" Teams of 2 AMRAP 30 400m Run 10 Toes to Bar 500m Row 20 Shoulder to Overhead (95/65) 1000m Bike 30 Plate Overhead Walking Lunge Steps (45/25) Run Together / Split Reps & Distances Fitness: Hanging Knee Raises Box Pike Walks (75/55) Single Dumbbell Overhead Walking Lunge (25/15) Run Together / Split Reps & Distances HYBRID STRENGTH A) Snatch Push Press + Overhead Squat 6 sets (2+3) @ by feel B) Hang Snatch (below knee) 3 @ 45% 2 @ 55% 2 @ 65% 3 sets 2 @ 70% C) EMOM 12 (alternating) - 10 Strict Toes to Bar/Leg Raise/Knee Raise - 10 DB Strict Press - 20 Alternating Bird Dogs - 120ft double KB Farmer Carries (heavy)

Monday 5/5 "STRENGTH" In 15 Minutes 5 Deadlift @ 50% 5 Deadlift @ 60% 3 Deadlift @ 70% 3 Deadlift @ 80% 3+ Deadlift @ 90-92% "CONDITIONING" For Time: 50 Box Jumps (24/20) 40 Bike Calories 30 Deadlifts (225/155) 40 Bike Calories 50 Box Jumps (24/20) Performance: (185/125) Fitness: (135/95) (20/16) "FINISHER" Accumulate 100 Hollow Body Rocks Tuesday 5/6 "STRENGTH" In 15 Minutes 5 Bench Press @ 50% 5 Bench Press @ 60% 3 Bench Press @ 70% 3 Bench Press @ 80% 3+ Bench Press @ 90-92% "CONDITIONING" In 12 minutes: 3 Rounds: 20 Walking Lunges w/ Med Ball (20/14) 15 Wall Balls (20/14) 3 Wall Walks - with time remaining, AMRAP: 12/9 Calorie Row 24 Double Unders Performance: 14/12 lbs. Medball + 50 Single Unders Fitness: 12/10 lbs. Medball + Assisted Wall Walks + 50 Single Unders "FINISHER" 3 Rounds 10 Alternating KB Gorilla Rows 15 Banded Upright Rows Wednesday 5/7 "CONDITIONING" Teams of 2 Every 4 Minutes for 24 Minutes 10 Alternating 120 Ft Shuttle Runs w/ wallball (20/14) Partner A: Completes 3 Power Cleans (135/95) Partner B: Completes 3 Power Cleans Partner A: Completes 3 Squat Cleans (135/95) Partner B: Completes 3 Squat Cleans 10 Alternating 120 Ft Shuttle Runs w/ wallball (20/14) Competitor: (165/105) (30/20) Performance (115/80) Fitness: 14 Alternating Shuttle Runs 3 Hang Power Cleans (95/65) 3 Hang Squat Cleans "FINISHER" Accumulate 2:00 Sky Diver Hold Each Break 30 seconds Front Leaning Rest HYBRID STRENGTH A) Overhead Squat w/ 3 sec pause/rep 6 sets 3 @by feel B) Snatch Lift Off + Snatch Pull + Snatch 6 sets (3+2+1) @ by feel C) EMOM 16 alternating each minute: - 4 Frankenstein Front Squats - 120ft Waiter Walks - 15 GHD Sit-ups - 20 Bird Dogs Thursday 5/8 "STRENGTH" In 15 Minutes 5 Front Squat @ 50% 5 Front Squat @ 60% 3 Front Squat @ 70% 3 Front Squat @ 80% 3+ Front Squat @ 90-92% "CONDITIONING" 2 Sets for Max Effort: 3:00 Shuttle Runs (d/b=1) Rest 30 Seconds 3:00 AMRAP of "Cindy" Rest 30 Seconds 3:00 Max Calorie Bike Rest 3 Minutes Fitness: Inverted Barbell Rows / Ring Rows Modified Pushups "FINISHER" 30-60Sec Per Position Per Side 4 Way Banded Shoulder Stretch Friday 5/9 "STRENGTH" In 15 Minutes: 5 Strict Press @ 50% 5 Strict Press @ 60% 3 Strict Press @ 70% 3 Strict Press @ 80% 3+ Strict Press @ 90-92% "CONDITIONING" 4 Rounds: AMRAP 4 minutes: Rd. 1: 600/500m Row + ME Thrusters (135/95) Rd. 2: 600/500m Row + ME Clean and Jerks (135/95) Rd. 3: 600/500m Row + ME Squat Clean Thrusters (135/95) Rd. 4: 600/500m Row + ME Bar Facing Burpees REST 2:00 between each round Performance: 95/65 lbs. Fitness: 400/300m Row + 75/55 lbs. "FINISHER" 3 Rounds 20 Banded Face Pulls 20 Weighted Abmat Sit-ups Saturday 5/10 "CONDITIONING" Teams of 2 For Time: 2000m Row 10000m Bike 100 Burpees to Plate Split Distances As Needed / Alternate Burpees Reps HYBRID STRENGTH A) Superset A1) 5 sets 3 Jerk Press (light) A2) 5 sets 2 Split Jerk @ 50-80% B) Every 3 minutes for 5 sets 5 Clean Deadlift * 3 Box Jumps directly after (AHAP) C) EMOM 15 alternating each minute: - 10 Bent Over Barbell Rows - 15 DB Bench Press - 10 DB Pullovers

Monday 4/28 "STRENGTH" In 15 Minutes: 5 Strict Press @ 65% 5 Strict Press @ 75% 5+ Strict Press @ 85-87% "CONDITIONING" For Time: 21 Thrusters (115/85) Rest 1 Minute 21 Burpees to Target Rest 1 Minute 15 Thrusters Rest 1 Minute 15 Burpees to Target Rest 1 Minute 9 Thrusters Rest 1 Minute 9 Burpees to Target Competitor: (135/95), 6 inches or more to Target Performance: (105/75) Fitness 15-12-9 (75/55) / No Pushup Burpees "FINISHER" 3 Rounds For Quality 10 Ring Rows 30-60 Second Handstand/Pike Hold/Pushup Shoulder Taps Tuesday 4/29 "STRENGTH" In 15 Minutes: 5 Deadlift @ 65% 5 Deadlift @ 75% 5+ Deadlift @ 85-87% "CONDITIONING" As Many Rounds As Possible in 10 Minutes: 5 Toes To Bar 10 Deadlift (185/125) 50 Double Unders Competitor: (225/155) Performance: Power Jumps / Knees to Chest Fitness: (135/95)/Single Unders/Hanging Knee Raises "FINISHER" 3 Rounds For Quality 12 Banded Hammer Curls (Pause 1 Top) 15 Dips / Scaled Box Dips Wednesday 4/30 "CONDITIONING" Teams of 2 Complete 7 Rounds: Min 1: Partner A Max Rep 120ft Shuttle Run Min 2: Partner B Max Rep 120ft Shuttle Run Min 3: Partner A Max Calorie Bike Min 4: Partner B Max Calorie Bike Min 5: Partner A Max Calorie Row Min 6: Partner B Max Calorie Row One Partner Working/One Resting Fitness: 5 Rounds "FINISHER" 3 Rounds For Quality 25 Abmat Sit-ups Rest 1 Minute Between Rounds HYBRID STRENGTH A) Clean Pull Under + Strict Press 5 sets (3+2) @ by feel B) Clean and Jerk 4 sets 2 @ 50-70% -then- EMOM 5 1 rep @ 80-85% C) Clean Pull 3 sets 3 @ 90-100% D) 4 Rounds for quality 10 Barbell Bicep Curls 12 Band Tricep Push Downs 10 Kettlebell Hip Shifts Thursday 5/1 "STRENGTH" In 15 Minutes: 5 Bench Press @ 65% 5 Bench Press @ 75% 5+ Bench Press @ 85-87% "CONDITIONING" Part A: Every 3 Minutes on The Minute For 3 Rounds Complete 1 Complex: 1 Hang Power Clean 1 Power Clean 1 Squat Clean 1 Push Press 1 Split Jerk Connected singles, with a brief reset if needed. Rest 3 Minutes Between Part A & B Part B: In 6 Minutes 1-1-2-2-3-3-4-4-5-5... Hand Release Pushup Single Dumbbell Devils Press (50/35) Performance: (35/25) Fitness: Push Jerk / Scaled HR Pushup/(25/15) "FINISHER" 3 Rounds For Quality 10 second L-Sit/Tuck 90 seconds Front Leaning Rest/Plank Friday 5/2 "STRENGTH" In 15 Minutes: 5 Front Squat @ 65% 5 Front Squat @ 75% 5+ Front Squat @ 85-87% "CONDITIONING" For Time: (CAP 18minutes) 3 Rounds: 15 Box Step Overs w/ Plate (35/25) (24/20) 15 Pullups Into: 2 Rounds 10 Box Jumps Over w/ Step Down (24/20) 10 Chest to Bar Pullups Into: 1 Round: 5 Box Jumps Overs (24/20) 5 Bar Muscle Ups Competitor: 15 Box Step Overs (50/35) (24/20) 10 Lateral Box Jumps Overs (24/20) 5 TALL Box Jumps (30/24) Performance: Jumping Pullups Pullups Chest to Bar Pullups Fitness: Bent Over Barbell Rows (45/35) Ring Rows Jumping Pullups Boxes (Scale As Needed) (No Weight) "FINISHER" Accumulate 2 Mins Per Side - Star Plank Hold Saturday 5/3 "CONDITIONING" Teams of 2 10 Rounds For TIme 400m Run 20 Wallballs (20/14) (10/9) 20 Cal Bike Run Together / Split All Reps Sub 500m Row for Run Performance: 8 Rounds Fitness: 6 Rounds 15 Wallballs (14/8) 15 Bike Calls "FINISHER" Accumulate 50 Seated Medball Russian Twists (R+L = 1 Rep) HYBRID STRENGTH A) Snatch Pull Under 5 sets 3 @ by feel B) Snatch 3 sets 2 @ 50-70% 5 sets 1 @ 75-95% 3 Rounds for quality 8 Barbell Rollouts 10/10 Box Touchdowns 8/8 KB RDLs

Monday 4/21 "STRENGTH" In 12 Minutes: 5 Front Squat @ 40% 5 Front Squat @ 50% 5 Front Squat @ 60% "CONDITIONING" 5 Rounds Each For Time: 12 Chest-to-bar Pull-Ups 12 Wallballs (20/14) (10/9) 12 Box Jumps (24/20) Rest 2 Minutes Performance: Pullups or Jumping Pullups Wallballs (10/8) (9') Fitness: 8-8-8 Ring Rows or Barbell Bent Over Rows Wallballs (10/8) (9') Box Jumps (16/12) / Step Ups (20/16) "FINISHER" Banded 4-Way Shoulder Stretch Right / Left 30-60seconds Per Position / Per Side Couch Stretch Right/Left 60-90 Seconds Per Side Tuesday 4/22 "STRENGTH" In 12 Minutes: 5 Strict Press @ 40% 5 Strict Press @ 50% 5 Strict Press @ 60% "CONDITIONING" For Time: 20 Shuttle Run 120ft (D+B) 25 Push Press (95/55) 15 Shuttle Run 120ft (D+B) 20 Push Press (95/65) 10 Shuttle Run 120ft (D+B) 15 Push Press (95/65) 5 Shuttle Run 120ft (D+B) Competitor: (115/85) Fitness: (75/55) Run Sub: Cal Row "FINISHER" Banded 3-Way Hamstring Stretch Right / Left 30-60seconds Per Position / Per Side Cat / Cow Stretch Alternating 60-90 Seconds Thread The Needle Right/Left 60-90 Seconds Wednesday 4/23 "CONDITIONING" Teams of 2 Part A 5 Rounds Each For Time: 1000/750m Bike 10 Squat Jumps Partner A Completes While B Rests Partner B Completes While A Rests 1 Round = Both Partners Complete Working Set Rest 3-5 Minutes Between Part A & B Part B AMRAP 14 Mins 160 Ft Double Kettlebell Farmers Carry 120 Ft Walking Plate Lunges 60 Ft Burpee Broad Jump / Bear Crawl (Alternating Movements or Split As Need) "FINISHER" 3 Rounds For Quality 20 Banded Hammer Curls 15 Seated Plate Tricep Extensions HYBRID STRENGTH A) High Hang Snatch 6 sets 3 @ by feel B) Snatch Build to heavy single for the day C) EMOM 18 (alternating) - 3 Snatch Pulls (90-100%) - 10/10 Bottoms Up KB Press - 20 Russian Twists Thursday 4/24 "STRENGTH" In 12 Minutes: 5 Deadlift @ 40% 5 Deadlift @ 50% 5 Deadlift @ 60% "CONDITIONING" Every 4 Minutes for 12 Minutes 1 Set of Complex 4 Deadlifts 3 Cleans 2 Front Squats 1 Split or Push Jerk Rest Remainder of Time Then: Every 4 Minutes for 12 Minutes 1 min: Max Handstand / Pike Pushups Rest Remainder of Time "FINISHER" Quad Ped Thoracic Rotation 30-60seconds Per Position / Per Side Seated Saddle 60-90 Seconds Seated Saddle w/ Archer Arms (Band If Needed) 60-90 Seconds / Per Side Friday 4/25 "STRENGTH" In 12 Minutes: 5 Bench press @ 40% 5 Bench press @ 50% 5 Bench press @ 60% "CONDITIONING" Part A: 10 Rounds 1 Min Row Max Cals 1 Min Rest Rest 3 Minutes Between Part A & B Part B: 5 Rounds Alternating Between Even: 20 Seconds L-Hang / Hanging Knee Tuck Odd: 30 Seconds Max Hollow Body Rocks "FINISHER" Alternating Bird Dogs 60-90 Seconds Sphinx / Cobra Stretch 60-90 Seconds Dragon / Lizard Strech 60-90 Seconds /Per Side Saturday 4/26 "CONDITIONING" Teams of 2 or Individual For Time: Run 800m 50 Pullups 100 Pushups 150 Air Squats Run 800m Team: Run Together Switch As Needed Individual: Partition Any Way Fitness: 600m Run 35 Pullups / Ring Rows 75 Pushups / Box Leaning Pushups 100 Air Squats 600m Run HYBRID STRENGTH A) Clean Pull Under 5 sets 3 @ by feel B) Clean Build to a heavy single for the day C) EMOM 12 (alternating) - 3 Jerk Balance (light) - 2 Split Jerk @ 60-80% D) Front 1 1/4 Squat 5 sets 3 @ 60-70% E) 25 GHD Sit-ups/25 GHD Back Extensions

Monday 4/14 "STRENGTH" In 15 Minutes: 5 Bench Press @ 75% 3 Bench Press @ 85% 1+ Bench Press @ 92-95% "CONDITIONING" Every Minute on the Minute / 4 Rounds Minute 1: Max Toes to Bar Minute 2: Max Air Squats Minute 3: Max Double Unders Minute 4: Max Pushups Minute 5: Rest Fitness: Hanging Knee Raises/ Single Unders "FINISHER" 3 Rounds 20 V-Ups 20 R/ 20 L Standing Teapots Tuesday 4/15 "STRENGTH" In 15 Minutes: 5 Front Squat @ 75% 3 Front Squat @ 85% 1+ Front Squat @ 92-95% "CONDITIONING" For Time: (Cap 9 mins) 4 Single Arm Overhead Walking Lunges (25ft) (50/35) 50 Alternating Dumbbell Snatch (50/35) 50 Box Jumps Overs (24/20) Performance: (35/25) Fitness: Front Rack Lunge Steps (25/15) / Hang Snatch / Box Step Ups (20/16) "FINISHER" 3 Rounds for Quality 12 Banded / Dumbbell Upright Row 12 Double Dumbbell Bent Over Fly 12 Banded Face Pull Wednesday 4/16 "CONDITIONING" Teams of 2 AMRAP 22 100 Cal Row 40 Wall Balls (20/14) (10/9) 10 Wall Walks Split Reps As Needed Competitor: 150 Cal Row /50 Wallballs 15 Handstand Pushups Performance: (14/10lbs) / 6 Wall Walks Fitness: 100 Cal Row / 30 Wallballs / Pike Holds Accumulate 60 seconds Pike/Box Pike Hold "FINISHER" 3 Rounds for Quality 15 PVC / Stick Sit Ups 15 Back Extensions HYBRID STRENGTH A) Hang Clean 3@50% 2@60% 2@70% 2@75% 2 sets 2@80% B) Split Jerk 6 sets 2 @ by feel C) Pause Front Squat 5 sets 3 @ 60-70% D) 30 GHD Sit-up/Dragon Flags Thursday 4/17 "STRENGTH" In 15 Minutes: 5 Strict Press @ 75% 3 Strict Press @ 85% 1+ Strict Press @ 92-95% "CONDITIONING" Part 1: (12 mins) 10 rounds 20 Sec Max Cal Bike Rest 1 Minute Rest 3 Minute Part 2: (8 Minutes) 5 Rounds For Time 10 Burpees to Target Rest 1 Minute "FINISHER" 3 Rounds for Quality 12 Diamond Pushups 6 R + 6 L Staggered Hand Pushup (Hip) 45 Seconds Alternating Hand Bird Dog Plank Friday 4/18 "STRENGTH" In 15 Minutes: 5 Deadlift @ 75% 3 Deadlift @ 85% 1+ Deadlift @ 92-95% "CONDITIONING" For Time: (Cap 10 Mins) 1-1-2-2-3-3...10-10 1 Power Clean (135/95) 1 Chest to Bar Pullup Competitor: (185/125) / Bar Muscle Up Performance: (115/85) Pullups Fitness:(95/65) Seated Pullups / Ring Rows "FINISHER" 3 Rounds for Quality 12 Hip Thrust (Weighted) 6R + 6L B-Stance Good Mornings 45 Second Kettlebell Suitcase Hold Saturday 4/19 "CONDITIONING" Teams of 2 For Time: 2000m Row 75 Abmat Sit-ups 4x400m Relay Run 50 Reverse Lunges (45/25) 4000m Bike 75 Reverse Lunges (45/25) 4x400m Relay Run 50 Abmat Sit-ups 2000m Row Split all distances/reps Performance: (25/15) Fitness: 1500m Row / 50 Abmat Sit-ups / 200m Run / 35 Bodyweight Reverse Lunges / 2500m Bike HYBRID STRENGTH A) Snatch Balance 3 sets 3 @ by feel 3 sets 2 @ by feel B) Hang Snatch 3@45% 2@55% 2@65% 2@70% 1@75% 1@80% 1@85% C) Snatch Deadlift 4 sets 5 @ 90-100% D) 3 rounds for quality of: 15 Banded Tricep Extensions 8 Barbell Rollouts 15 Bent Over Rows

Monday 4/7 "STRENGTH" In 15 Minutes 3 Deadlift @ 70% 3 Deadlift @ 80% 3+ Deadlift @ 90% "CONDITIONING" As Many Rounds As Possible in 14 Minutes 350/250m Row 60ft Walking Lunge Steps 8 Deadlifts (185/125) Competitor: 500m Row (225/155) Performance: Deadlifts (155/105) Fitness: 250/200m 25ft Walking Lunge Step 6 Deadlift (115/65) "FINISHER" 2-3 Rounds for Quality 10 Alternating Kettlebell Gorilla Rows 10 Standing Lateral Shoulder Raises Tuesday 4/8 "STRENGTH" In 15 Minutes 3 Bench Press @ 70% 3 Bench Press @ 80% 3+ Bench Press @ 90% "CONDITIONING" 4 Rounds For Time (Cap 16 mins) 60 Double Unders 20 Kettlebell Swings (53/35) 10 Burpees Competitor: 30 Kettlebell Swings / 15 Burpees Performance: Power Jumps/Single Doubles Kettlebell Swings (44/25) Fitness: 4 Rounds 40 Single Unders 15 Kettlebell Swings (35/15) 6 No Push Up Burpees "FINISHER" 3-5 Min Easy Bike 2 Mins Samson Lunge (1 min per side) 2 Mins Spider Man Lunge (1 min per side) Wednesday 4/9 "CONDITIONING" Teams of 2 2 Rounds: Min 0-2: Max Cal Bike Erg Min 2-4: Max Hand Release Pushups Min 4-6: Max Cal Row Min 6-8: Max Abmat Situps Min 8-10: Max Cal Bike Erg Min 10-12: Max Wall Balls (14/10) (10/9) Min 12-14: Max Cal Row Min 14-16: Max Lateral Box Step Overs (20/16) Min 16-18 Rest Split All Work Reps/1 Partner working 1 resting "FINISHER" 10 Minutes - Coach Led Mobility HYBRID STENGTH A) Snatch Push Press + Overhead Squat 6 sets (3+2) @ by feel B) Power Snatch + Snatch 3 sets (2+2) @ 45-65% 3 sets (2+1) @ 70-85% C) EMOM 12 min (alternating) 5 Barbell Good Mornings 8 Barbell Rollouts 10/10 Single Leg Touchdown Thursday 4/10 "STRENGTH" In 15 Minutes 3 Front Squat @ 70% 3 Front Squat @ 80% 3+ Front Squat @ 90% "CONDITIONING" For Time: (Cap 12 Minutes) 12 Squat Cleans (115/85) 10 Box Jumps (24/20) 9 Squat Cleans 20 Box Jumps 6 Squat Cleans 30 Box Jumps 3 Squat Cleans 40 Box Jumps Competitor: (135/95) Performance: (95/65) Fitness: Hang Squat Clean (75/55) Step Ups 10/15/20/25 (20/16) "FINISHER" 3-5 Min Easy Bike 2 Min Couch Stretch (1 min per side) 2 Min Banded Hamstring Stretch (1min per side) Friday 4/11 "STRENGTH" In 15 Minutes 3 Strict Press @ 70% 3 Strict Press @ 80% 3+ Strict Press @ 90% "CONDITIONING" 4 Rounds for As Many Reps As Possible: Minute 0-1: 1 Max Unbroken Set Of Pullups / Rest Remainder Minute 1-3: Max Shuttle Run (120ft) Minute 3-4: Rest Fitness: 3 Rounds Seated Pullups, Ring Rows "FINISHER" 2-3 Rounds 10 Barbell Good Mornings (empty) 10 Standing Plate/Kettlebell Halos 15-20 Standing Teapots (per side) Saturday 4/12 "CONDITIONING" Teams of 2 AMRAP 30 6x 200m Relay Run 1500m Row 6x 120ft Double Farmer Carries (35/25) 2000m Bike 6x 60ft Plate Overhead Walking Lunges (25/15) Alternate Run, Farmer Carry, & Lunges Split Row/Bike "FINISHER" 2-3 Rounds for Quality 10-15 Partner Seated Medball Russian Twists (R+L=1) 10 R/L Half Kneeling Banded Paloff Press HYBRID STRENGTH A) Muscle Clean + Strict Press 4 sets (3+2) @ by feel B) Clean & Jerk 5 sets 2 @ 45-75% C) EMOM 5 1 Clean & Jerk @ 80% D) Tempo Back Squat 5 sets 3 @ by feel

Monday 3/31 "STRENGTH" In 15 Minutes: 5 Strict Press @ 65% 5 Strict Press @ 75% 5+ Strict Press @ 85% "CONDITIONING" (Cap 15 Minutes) 4 Rounds / Each For Time: 6 Thrusters (95/65) 9 Pullups 15/12 Cal Bike Variable Increasing Rest 30/60/90seconds Competitor: 115/85, C2B, 21/15 Cals Performance: 75/55 Fitness: 3 Rounds w/ Rest 60 & 90 Seconds (45/35), 9 Jumping Pullups/Ring Rows "FINISHER" 3 Rounds for Quality 8x Banded / Dumbbell Upright Row 8x Double Dumbbell Bent Over Fly Tuesday 4/1 "STRENGTH" In 15 Minutes: 5 Deadlift @ 65% 5 Deadlift @ 75% 5+ Deadlift @ 85% "CONDITIONING" Every Minute On The Minute for 20 Minutes Minute 1: Max Rep Hand Release Pushups Minute 2: Max Rep 120Ft Shuttle Run Minute 3: Max Rep Double Under Minute 4: Max Rep Ab Mat Sit-up Competitor: Handstand Pushups Performance: Power Jumps/Single-Doubles Fitness: Scaled Pushups / Single Unders "FINISHER" 3 Rounds for Quality 8x Hip Thrust (Weighted) 8x Banded Good Mornings 30 Second Banded Suitcase Hold (Both Hands - Top) Wednesday 4/2 "CONDITIONING" Teams of 2 As Many Rounds As Possible In 22 Minutes: 100 Box Jump Overs (24/20) 75 Medball Lunge Steps (20/14) 50 Russian Kettlebell Swings (70/44) 25 Burpees to Plate Alternate Reps As Needed Competitor: MB (30/20) KB (88/53) Performance: (20/16) (53/35) Fitness: 65-50-35-20 Box Step Over (20/16) / MB (10/8) / KB (35/25) / No Pushup Burpees "FINISHER" Part A: 5-7 Min Easy Bike / Walk Part B: 3 Rounds for Quality 10x Double Dumbbell Zottman Curls 10x Dips (Ring/Rig/Box/Assisted) HYBRID STRENGTH A) 20 min Alternating EMOM A1. Back Squat Sets 1-5 - 5 reps @ 75-80% Sets 6-10 - 3 reps @ 80-85% A2. Power Jerk Sets 1-5 - 5 reps @ 50-60% of best jerk Sets 6-10 - 3 reps @ 60-70% of best jerk B) Hang Power Clean 6 sets 3 @ by feel C) 3 rounds for quality 5/5 Hip Shift 8 Barbell Rollouts 20 alt Bird Dogs Thursday 4/3 "STRENGTH" In 15 Minutes: 5 Bench Press @ 65% 5 Bench Press @ 75% 5+ Bench Press @ 65% "CONDITIONING" For Time: 2 Rounds 15 Alternating Single Arm Devils Press (50/35) 25 Toes to Bar 50 Cal Row Competitor: 75 Cal Row Performance: (35/25) Fitness: 10 Devils Press (25/15) 20 Hanging Knee Raises / Floor Knee Raises 30 Cal Row "FINISHER" 3 Rounds for Quality 8 Diamond Pushups 4 R + 4 L Staggered Hand Pushup (Hip) 30 Seconds Alternating Hand Bird Dog Plank Friday 4/4 "STRENGTH" In 15 Minutes: 5 Front Squat @ 65% 5 Front Squat @ 75% 5+ Front Squat @ 85% "CONDITIONING" For Time: 28-21-14-7 Air Squats Cal Bike Rest 2 Mins For Time: 20 Clean & Jerks (115/85) Competitor: (135/95) Performance: (95/65) Fitness: 20-15-10-5 / G2O (75/55) "FINISHER" 3 Rounds 15 V-Ups 15 R/ 15 L Standing Teapots Saturday 4/5 "CONDITIONING" Teams of 2 For Time: 50 Box Jumps 50 Jumping Pullups 50 Kettlebell Swings (53/35) 50 Walking Lunge Steps 50 Push Press 50 Back Extensions 50 Wallballs (20/14) (10/9") 50 Burpees 50 Double Unders Split Reps as Needed Performance: 40 Reps / (44/25) / 14/10# Fitness: 30 Reps / (25/15) / 9ft 10/8# "FINISHER" 10 Minutes Mobility As: 1 Minute Per Side Pigeon Stretch 1 Minute Per Side Lizard Stretch 1 Minute Per Side Thread The Needle 1 Minute Per Side Saddle Archer (Banded) 1 Minute Alternating Up/Down Dog 1 Minute Child Pose HYBRID Strength A) 20 min Alternating EMOM A1. Snatch Pull Sets 1-5 - 3 reps @ 45-70% Sets 6-10 - 2 reps @ 70-90% A2. Snatch Sets 1-5 - 2 reps @ 45-70% Sets 6-10 - 1 rep @ 70-90% B) 3 Rounds for Quality 15 KB Deadlift 24 DB Lunge Steps 45 secs Flutter Kicks 15 Tricep Pushdowns

Monday 3/24 "STRENGTH" In 15 Minutes: Build to 1 Rep Max Front Squat In 10 Minutes 3x5 Front Squat @ 65% "CONDITIONING" E2MOM x 5 Complete 1 Round for Time: 5 Chest to Bar Pull-up 10 Push Ups 15 Goblet Squats (53/35) Performance: Pull Ups / 10/7 Push Ups / (44/25) Fitness: 3 Sub Pull Ups / 7/5 Pushups / 10 Goblet Squats (35/15) "FINISHER" Accumulate 2 Mins Bar Hang 3 Minutes Star Plank (90s R/90s L) Partition as needed Tuesday 3/25 "STRENGTH" In 15 Minutes: Build to 1 Rep Max Standing Strict Press In 10 Minutes 3x5 Standing Strict Press @ 65% "CONDITIONING" For Total Time / Cap 12mins 10 Power Clean (95/65) 20 Burpees to Target Overhead 30 Shoulder to Overhead (95/65) 40 Walking Lunge Steps 50 Hang Power Cleans (95/65) *Rest 1 Min After Each Competitor: Power Snatch (95/65) Performance: (75/55) Fitness: 10/15/20/25/30 (65/45) "FINISHER" 3 Rounds 20 Alternating V-Ups 5/5 Rear Foot Elevated Split Squat Wednesday 3/26 "CONDITIONING" Teams of 2 AMRAP 30 500m Row 60 Feet Standing Broad Jump 1000m Bike 120ft Bear Crawl 10 x120ft Shuttle Runs (D+B= 1) 180ft Double Farmers Carry (1/3 Body Weight) Each Partner Completes Work For Each Station w/One Partner Resting Performance: (1/4 Body Weight) Fitness: 350m Row 60ft Bear Crawl (1/5 Body Weight) "FINISHER" 3 Rounds 15 Dumbbell Waiter Curls 15 Diamond Pushups HYBRID STRENGTH A) Muscle Snatch 5 sets 3 @ by feel B) Pause Snatch 3@45% 4 sets 2 up to 75% C) Snatch 5 sets 1 up to heavy single for the day D) 3 rounds for quality 10 Dragon Flags 10/10 Single Leg Touchdowns 15 Bent Over Rows Thursday 3/27 "STRENGTH" In 15 Minutes: Build to 1 Rep Max Deadlift In 10 Minutes 3x5 Deadlift @ 65% "CONDITIONING" AMRAP 11 10 Cal Bike 10 Double KB/DB Deadlift (50/35) 10 Tall Box Jumps (30/24") Performance: (44/25) (24/20") Fitness: Deadlift (35/15) Tall Box Jumps (20/16") "FINISHER" 5 Mins Easy Bike (Cool Down) 1 Min Right / 1 Min Left Couch Stretch Friday 3/28 "STRENGTH" In 15 Minutes: Build to 1 Rep Max Bench Press In 10 Minutes 3x5 Bench Press @ 65% "CONDITIONING" AMRAP 7 25 Double Unders 10 Toes To Bar 25 Wall Balls (20/14) Performance: Power Jumps or Single/Double Fitness: Single Unders / Hanging Knee Raises "FINISHER" 3 Rounds 10 Alternating Goblet Lateral Lunges 15 Banded Good Mornings Saturday 3/29 "CONDITIONING" Teams of 2 Min 0-10 AMRAP 10 200m Run 10 Hand Release Pushups Switch Every Round Min 10-13 Rest Min 13-21 AMRAP 8 Max Box Step Ups w/ Single KB (35/25) (24/20") Switch Every Minute Min 21-23 Rest Min 23-29 AMRAP 6 Max Cal Bike + 5 Burpees Switch Every Minute Min 29-30 Rest Min 30-34 AMRAP 4 Max Partner Medball Sit-ups HYBRID STRENGTH A) Power Clean + Push Press 6 sets (2+2) @ by feel B) Behind the Neck Split Jerk 6 sets 2 @ by feel C) Front Squat 5 sets 3 @ 75-85% D) Accumulate 50 GHD Sit-ups/Dragon Flags/Sit-ups

Monday 3/17 "STRENGTH" Every 2:00 x 5 Sets: 5 Back Squats @ 65%-75% "CONDITIONING" AMRAP 10 minutes: 2-4-6-8-10.... Wallballs (20/14) Toes To Bar Cal Row / Bike (2x) "FINISHER" 3 Rounds for Quality 8 Medball Hamstring Curls 8/8 Lateral Box Step Ups 8 Glute Bridges Pause 2 Seconds @ Top) Tuesday 3/18 "CONDITIONING" Tabata 20sec Work/ 10 Sec Rest 6 Rounds / (A+B+C+D=1 Round For Max Reps) Power Cleans (95/65) Double Unders Pushups American Kettlebell Swings (53/35) Rest 1 minute "STRENGTH" Every 2:00 x 5 Sets: 5 Strict Press @ 65-75% "FINISHER" Accumulate 2min R+L Side Plank Wednesday 3/19 "CONDITIONING" Teams of 2 For Time: 48 Row Cal 48 Bike Cal 24 60ft Run Lengths Rest 2mins 36 Row Cal 36 Bike Cal 18 60ft Run Lengths Rest 2mins 24 Row Cal 24 Bike Cal 12 60ft Run Lengths *Split Cals /Alternate Shuttle Runs "FINISHER" 3 Rounds Barbell 21's / Straight Bar Curls 20 Banded Press Downs HYBRID STRENGTH A) Clean Pull Under + Strict Press 5 sets (3+2) @ by feel B) Clean Build to a heavy single C) EMOM 20 min (alternating) - 3 cleans @ 75% of B - 120 ft waiter walks (switch sides at end of rig) - 8 Barbell Rollouts - 10 DB Pullovers Thursday 3/20 "STRENGTH" Every 2:00 x 5 Sets: Deadlifts @ 65-75% "CONDITIONING" 3 Rounds As Many Rounds As Possible in 3 Minutes 3 Deadlifts (185/125) 6 Pullups 9 Box Jumps (24/20") Rest 2 Mins "FINISHER" 3 Rounds 10 Plate Halos (Head Height) 15 V-Ups 20 Standing Teapots R 20 Standing Teapots L Friday 3/21 "CONDITIONING" AMRAP 9 12 Air Squats 9 Shoulder to Overheads (115/85) 6 Lateral Burpee Over Bar Bell "STRENGTH" Every 2:00 x 5 Sets: Bench Press @ 65-75% "FINISHER" 3 Rounds for Quality 120ft R Single Arm Front Rack Carry 120ft L Single Arm Front Rack Carry 120Ft R Single Arm Kettlebell Butt Up Carry 120Ft L Single Arm Kettlebell Butt Up Carry Saturday 3/22 "CONDITIONING" Teams of 2 3 Rounds for Time 200m Run* 40 Plated Walking Lunges (45/25) 30 Butterfly Abmat Sit-ups* 20 Alternating Dumbbell Snatch (50/35) 10 Pullups* 1000m Row *Each Athlete Completes Reps Assigned All other reps/distances split HYBRID STRENGTH A) Hang Power Snatch 3 @ 4% 5 sets 2 up to 90% B) Overhead Squat w/ pause in bottom Build to a heavy single for the day C) EMOM 20 min (alternating) - 240ft Farmers Carry - 20 Russian Twits - 15 push-ups - 10/10 KB RDLs

Monday 3/10 “STRENGTH” Every 2:00 x 8 minutes: 6 Deadlifts (185/125) 4 Hang Power Cleans 2 Front Squats “CONDITIONING” 3 Rounds Each For Time: 21 Calorie Bike 15 C2B Pull-ups 9 Box Jump Overs (24/20) REST 2:00 between sets Tuesday 3/11 “STRENGTH” 4 Sets in 12 minutes: 6 Alt. DB Bench Press Note: R+L = 1 rep / Hold top “CONDITIONING” For Time: 50 Air Squats 50 Push-ups 50 Reverse Lunges 50 KBS 50 Alt. Box Step-ups (24/20) 50 V-ups “FINISHER” 3 Rounds for Quality: 120ft R+L OH Carry 10 R+L Half Kneeling Paloff Press 8 R+L Lateral Raise Wednesday 3/12 Teams of 2. One person completes full round. AMRAP 20 minutes: 3 Shuttle Runs (d/b=1) 9 Thrusters (95/65) 9 Bar Facing Burpees Goal: Under 2:00/round) “FINISHER” For Time: 100 Abmat Sit-ups Thursday 3/13 “CONDITIONING” Every 1:00 x 20 minutes, alternate between: 18/10 Erg Bike Calories 50 Jump Ropes 12/9 Calorie Row 30s Plank Hold “FINISHER” 3 Rounds for Quality: 15 Glute Bridge 15 DB Hammer Curls 15 Banded Tricep Extensions Friday 3/14 Open 25.3 Saturday 3/15 “CONDITIONING” Teams of 2. I Part 1: For Time: 1-mile Run Relay (Alt. 400m) Rest = Time to complete relay Part 2: For Time: 2k Row 50 Push Press (75/55) 1500m Row 40 Push Jerks (95/65) 1k Row 30 Clean & Jerks (115/75) *Split Distance & Reps as Needed

Monday 3/3 "STRENGTH" In 10 minutes, build to a heavy: Squat Clean and Jerk "CONDITIONING" In 5 Minutes Complete: 60/50 Calorie Row with remaining time, AMRAP: Squat Clean & Jerk (70% from above) REST 3:00 In 5 Minutes Complete: 50/40 Calorie Row with remaining time, AMRAP: Squat Clean & Jerk (70% from above) REST 3:00 In 5 Minutes Complete: 40/30 Calorie Row with time remaining, AMRAP: Squat Clean and Jerk (70%. from above) Fitness: Calories: 50/40, 40/30, 30/20 "FINISHER" 50 Toe Touch Crunch 25R+L Standing Kettlebell Around the World @ Hip Tuesday 3/4 "STRENGTH" Every 2:00 x 5 Sets 8 Barbell RDLs @ 31X1 "CONDITIONING" AMRAP 6 minutes "CINDY" 5 Pullups 10 Pushups 15 Air Squats Rest 4 Mins AMRAP 6 minutes 3 Curtis P's 6 Bar Facing Burpees "FINISHER" :30 Banded Shoulder Stretch/Arm 2 Min Bottom of Squat Hold 1 Min Alternate Between Cat/Cow Stretch Wednesday 3/5 "CONDITIONING" AMRAP 24 minutes 2000/1500m Bike 100 Double Unders 100 Abmat Sit-ups 10 Dbl. DB/KB Farmer's Carry (d/b = 1) Partner Option: Trade Reps Indy Option: All You! "FINISHER" 3 Sets: 30s Weighted Plank 10 each Shoulder Y T W's 10 Med Ball HS Curls Thursday 3/6 "CONDITIONING" Intervals: 1 x 1000m row -Rest 3 Mins Then 5 Sets of: 500m Row @ 1k Pace -rest 90s b/t "FINISHER" Mobility 3-4 sets: 1 Min/Side Runners Lunge 5/5 Thread-The-Needle 10 Wall Shoulder Angels 1 Min Thoracic Opener on MB Friday 3/7 OPEN 25.2 Saturday 3/8 "CONDITIONING" Teams of 2 For Quality: 100m Run 200m Row 500m Bike* 200m Run 300m Row 1000m Bike* 300m Run 400m Row 1500m Bike* 400m Run 500m Row 1500m Bike* 500m Row 400m Run 1000m Bike* 400m Row 300m Run 200m Run 500m Bike* 200m Row 100m Run Split Row & Bike, Run Together *Optional: After Each Bike Split 25 Wallballs

Monday 2/24 "STRENGTH" Every 2:00 x 5 Sets: 5 Bench Press "CONDITIONING" EMOM 24 minutes, alternate between: 12 Dumbbell Box Step Overs (50/35 lbs.) (24/20") 10 Toes-to-bars 15/12 Bike Erg Calories Rest 1 min Tuesday 2/25 "STRENGTH" Every 3:00 x 3 Sets: 3 Back Squats "CONDITIONING" 6 Rounds for Time 6 Thrusters (75/55 lbs.) 32 Double Unders "FINISHER" Accumulate 2 Mins Wall Sit 2 Mins Plank Wednesday 2/26 "CONDITIONING" Teams of 2 For Time 3000m Bike 100 Kettlebell Swings (53/35 lbs.) 80 Abmat Sit-ups 60 Deadlifts (155/105 lbs.) 40 Burpee Over Barbell 3000m Bike *Split Reps/Distances "FINISHER" Accumulate 50 Banded Pull Apart 25/25 Banded Half-Kneeling Paloff Press HYBRID STRENGTH A) Snatch Balance 6 sets 2 @ by feel B) Snatch 3@45% 3 sets 2 @ 55-70% 4 sets 1 @ 75-90% C) 3 Rounds for Quality 20 Alternating Bird Dogs 10 Strict Toes to Bar/Knee Raises 10/10 Bottoms Up KB Press Thursday 2/27 "CONDITIONING" For Quality Every 1 min for 20 mins, alternating between: Min 1: Row Min 2: 10 Perfect Pushups Min 3: 8 Wall Balls (Pause 1sec @ Bottom) Min 4: 6 Shuttle Runs (120ft) Min 5: 120Ft R + 120ft L Single Arm Overhead Carry Min 6: 10 Barbell Good Mornings (45/35) "MOBILITY" Every 1 min for 20 mins, alternating between: Min 1: Pigeon Stretch R / L Min 2: Down Dog/Cobra Min 3: Lizard Stretch R/L Min 4: Twisted Cross R/L Min 6: Banded Shoulder Stretch R/L *Coach Led Friday 2/28 OPEN 25.1 Saturday 3/1 "CONDITIONING" Teams of 2 For Time: Bike 2500-2000-1500-1000 Split Distances As Needed After Each Bike Each Partner Completes: 1 Round of: 15 Russian Kettlebell Swings (53/35) 10 Plate Air Squats (45/25) 5 Ring Rows Rest 2 Minutes HYBRID STRENGTH A) Hang Clean 3@50% 5 sets 2 @ 60-85% B) Split Jerk 6 sets 2 @ by feel C) Pause Front Squat (:03 pause in the bottom) Work up to a heavy single D) Accumulate 50 GHD Situps GHD Back Extensions