Wod 1
12 Minutes – split how you want
200m Bearhug sandbag walk 100/70
40 Db snatches,

Wod 2 (2 parts)
12 Minutes
12 Bar Muscle ups
12 burpees over your bar
12 Cleans
Round 1 135/85
Round 2 155/105
Round 3 185/125
Round 4 205/145
** if you make it past round 4 stay at that weight
Minutes 12-14 make reps cleans at 205/145

Wod 3
12 Minutes
4 Rope climbs
16 Shoulder to overhead 155/105
32 Cal ski

8am Endurance
Teams of 3
40 Minute amrap
Row 50
*
Ski 50
*
50 Single Db snatches
*
*between each movent 30 bike cals and 21 burpees

9am- 40 Minute Cap
4 Rounds for Time
800m Run
30 American Kettlebell Swings
30 Wall Balls

Mobility and Body Heat (4 minutes)
2:00 Cardio Choice
:30 second Puppy Dog Pose
:20/:20 Scorpion Stretch
:30/:30 Deep Lunge Ankle Mobilization
:30/:30 Banded Front Rack Stretch

General + Specific Prep (4-6 minutes)
2 Sets:
8 Box Step-Ups + 6 Box Jumps (Step-Down)
6 Tall Muscle Cleans + 6 Barbell Front Squats
:15 second Passive Hang + :15 second Active Hang
8 Ring V-Outs
8 Ring Rows

Then Go Over
Toes to Bar
Chest to bar
Muscle up progressions

Workout
3 Rounds
12 Box Jumps (Step Down)
12 Front Squats
12 Toes to Bar
-rest 1:30-
2 Rounds
15 Box Jumps (Step Down)
15 Front Squats
15 Chest to Bar Pull-Ups
-rest 1:30-
1 Round
18 Box Jumps (Step Down)
18 Front Squats
18 Bar Muscle Ups
Box: 24in/20in
Barbell: 95/65lbs (43/30kg)

Level 2:
3 Rounds
12 Box Jumps (Step Down)
12 Front Squats
12 Toes to Bar
-rest 1:30-
2 Rounds
15 Box Jumps (Step Down)
15 Front Squats
15 Pull-Ups
-rest 1:30-
1 Round
18 Box Jumps (Step Down)
18 Front Squats
18 Burpee Pull-Ups
Box: 24in/20in
Barbell: 95/65lbs (43/30kg)

Score: Time
Level 1:
3 Rounds
12 Box Jumps (Step Down)
12 Front Squats
12 Abmat Sit-Ups
-rest 1:30-
2 Rounds
15 Box Jumps (Step Down)
15 Front Squats
15 Jumping Pull-Ups
-rest 1:30-
1 Round
18 Box Jumps (Step Down)
18 Front Squats
18 Burpee Jumping Pull-Ups
Box: 24in/20in
Barbell: 45/35lb, 20/15kg

Goals / Stimulus / Objectives

Goal: 18:30 – 25:00
Time Cap: 25 minute Time Cap

Stimulus: Open Style 3 Part Workout with escalating gymnastics complexity.
RPE: 8/10

Primary Objective: Push the Early Rounds
Secondary Objective: Intelligent Bar Muscle Up Approach

Coaches Notes and Strategy
Today’s workout will be an Open style ascending skill piece, but the fitness demand will be high here. The early rounds of gymnastics are on the approachable side in this setup, and the one massive set of bar muscle ups is our standout separator at the end. Look to tackle the gymnastics sets here with smart breaks from the get-go in order to have enough in the tank to tackle that last big set of Bar Muscle-Ups well. Listen to your lower body during the box jump and front squat combo, especially in the 18s here!

General /Specific Movement Prep (3-5 minutes)
2 Sets: For Quality
:30 second Row
4 Inchworm to Hollow Hold (1-2sec)
:30 Second Shuttle Runs
8 Barbell Romanian Deadlifts
6 Tall Muscle Cleans
4 Hang Power Cleans
–
Barbell Primer: Add Loads to Bar in order to have it off the floor (6-8 minutes)
3 Pause Power Clean
3 Slow Pull Power Clean
3 Power Clean
–
Then Build Towards Working Loads
*Focus for the primer is maintaining a quality set-up position, staying over the bar and driving into the final extension of the lift keeping the bar close and moving into a quality catch position in the front rack.

40:00 EMOM
minute 1: 15/12 Calorie Row
minute 2: 3 Wall Walks
minute 3: 6 Shuttle Run
minute 4: 3 Power Cleans
Barbell: 225/155lb, 102/70kg
Shuttle Run = 25ft / 7.5m Out and Back

Level 2:
40:00 EMOM
minute 1: 13/10 Calorie Row
minute 2: 3 Wall Walks
minute 3: 5 Shuttle Run
minute 4: 3 Power Cleans
Barbell: 185/125lb, 84/57kg

Level 1:
40:00 EMOM
minute 1: 12/9 Calorie Row
minute 2: 2 Wall Walks to 20’’
minute 3: 4 Shuttle Run
minute 4: 3 Hang Power Cleans
Barbell: @ 75% of 1RM Power Clean

Goal: Each movement should be completed in 40-50 seconds, leaving time to recover before the next minute begins.
Stimulus: This workout is a moderate to high-intensity aerobic piece with skill and strength components. Athletes will need to pace their row and shuttle runs while staying composed on the wall walks and power cleans.
RPE: 7/10
Primary Objective: Maintain consistent effort across all 10 rounds, ensuring each movement is completed within the minute.
Secondary Objective: Manage heart rate and breathing to avoid burnout. Smooth transitions and efficient movement will be key to lasting the full 40 minutes.
Coaching Notes and Workout Strategy:
Calorie Row: Keep a controlled, steady effort without redlining too early.
Wall Walks: Stay composed and efficient, avoiding excessive rest between reps.
Shuttle Runs: Maintain a quick but steady pace, focusing on controlled turns.
Power Cleans: Move with intention. Singles are recommended to preserve strength and power across all rounds.
The key to success is staying composed and efficient throughout the entire 40 minutes. Athletes should focus on breathing, pacing, and movement quality to sustain output.

General Warm-Up: (4-6 minutes)
2 Sets: For Quality
12 Banded Pull Aparts
12 second Hollow Hold
6 Inchworm Push-Ups
12 Down Dog Toe Touch
10/10 Single Leg Glute Bridges

Specific Warm-Up ( 6-8 minutes)
3 Sets: For Quality
10 Glute Hip Thrust Off Bench
8 Barbell Bench Press, Building Loads
10 second Ring Support Hold
8 Dual Kettlebell Deadlifts, Building Loads
100ft Farmers Carry

Strength
Bench Press
Take 10 minutes to Establish a 10 Rep Max

We are looking to start with sets of 3-5 reps at a time to give us a gauge of where we will be at to test the 10RM for the Day. The goal here would be to hit a 10 Rep Max at around 80-85%. We have built up with some good volume sets here over the weeks during this cycle and should have a really good gauge of what we will hit here for the 10 reps.

WOD
Every 4:00 x 4 Sets
20 GHD Sit-Ups
***If you don’t have volume built up on these DO NOT DO NOT do more than 40 today
15/10 Ring Dips
15 Dual Kettlebell Deadlifts
100ft Dual Kettlebell Farmers CarryKettlebells: 53/35lb, 24/16kg
Score = Slowest Time / Set

Level 2:
Every 4:00 x 4 Sets
15 GHD Sit-Ups
15/10 Ring Push-Ups
15 Dual Kettlebell Deadlifts
100ft Dual Kettlebell Farmers Carry
Load: 44/26lb, 20/12kg

Score = Slowest Time / Set
Level 1:
Every 4:00 x 4 Sets
20 Abmat Sit-Ups
15/10 Elevated Ring Push-Ups
15 Kettlebell Sumo Deadlifts
100ft Dual Kettlebell Farmers Carry
Load: 35/18lb, 16/8kg
Score = Slowest Time / Set

Workout Flow:
Athletes will complete a set of movements within a 4-minute window, aiming to finish each round with time to recover before the next interval begins. The combination of midline endurance, pressing strength, and grip stamina will challenge muscular fatigue and consistency across all four sets.
GHD Sit-Ups target core endurance and explosiveness.
Ring Dips demand strict upper body control and pressing strength.
Dual Kettlebell Deadlifts reinforce posterior chain engagement and grip endurance.
The Farmers Carry is a final grip and core test, requiring control and stability under fatigue.
Goal: Each round should be completed in 2:30-3:15, allowing at least 45 seconds of rest before the next interval.
Stimulus: This workout is a moderate to high-intensity interval piece focusing on midline strength, upper-body gymnastics endurance, and grip stamina. The goal is to move efficiently through each movement while minimizing unnecessary rest.
RPE: 7/10
Primary Objective: Complete each round with consistent pacing and minimal breakdown in movement quality, ensuring sufficient rest before the next set.
Secondary Objective: Manage grip fatigue by staying efficient in the Farmers Carry and Deadlifts. Keeping a steady pace and limiting unnecessary re-gripping will be key to success.
Workout Strategy and Coaching Notes
GHD Sit-Ups: Move at a controlled, steady pace to avoid excessive early fatigue.
Ring Dips: Break into controlled sets to prevent failure. Avoid hitting fatigue too soon.
Kettlebell Deadlifts: Maintain a strong, braced position to protect the lower back.
Farmers Carry: Keep a steady walking pace with controlled breathing to avoid grip burnout.
Consistency across all four sets will be the difference-maker in this workout. Athletes should focus on quality movement and smart pacing to maximize output.