3 rounds for time of: Run, 200 m 7 Dumbbell Push Press, 70/45 lbs 14 Ring Rows

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10 rounds for quality of: 1 Candlestick Deck Squat 1 L/1 R Candlestick Pistol Arabesque 1 L/1 R Candlestick Pistol

Focus on the balance portion!⁠

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Intermediate Option:

3 rounds for time of: Run, 200 m 7 Dumbbell Push Press, 50/35 lbs 14 Ring Rows

Beginner Option:

3 rounds for time of: Run, 200 m 7 Dumbbell Push Press, 35/20 lbs 14 Ring Rows

4 rounds, 1 min per station, of: Row Calorie Ring Row Thruster, 95/65 lbs Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - PVC OHS 15 reps - Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) (3 mins) - Back Scale (4 sets of 15 secs each leg, alternating) - Hanging L-sits (or Hanging Knee holds, or Hollow Holds) (3 sets of 20 secs, 40 second rest in between) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - KB Sumo DLs - Push-ups Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Thruster (empty barbell) - 3 x 5 sec barbell rack stretch - 3 x shoulder press - 3 x push press - 3 x front squat - 3 x pause thrusters (2 sec bottom hold) - 3 x thrusters Row Calories - Perform 3-5 cals Ring Rows - Perform 3-5 reps *When finished performing all movements load your barbell and perform 3-5 reps at various loads up to working weight: - 65/45 - 95/65

• WOD Brief

4 rounds, 1 min per station, of: Burpee Dumbbell Bent Over Row, pick load Dumbbell Thruster, pick load Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - PVC OHS 15 reps - Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) (3 mins) - Back Scale (4 sets of 15 secs each leg, alternating) - Hanging L-sits (or Hanging Knee holds, or Hollow Holds) (3 sets of 20 secs, 40 second rest in between) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - DB Sumo DLs - Push-ups Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) DB Thruster (light DBs) - 3 x DB shoulder press - 3 x DB push press - 3 x DB front squat - 3 x DB pause thrusters (2 sec bottom hold) - 3 x DB thrusters Burpees - Perform 3-5 reps DB Bent Over Row - Perform 3-5 reps *When finished performing all movements increase your DB load and perform 3-5 reps at various loads up to working weight: - medium load - workout load

• WOD Brief

4 rounds, 1 min per station, of: Burpee Plank Shoulder Tap Jumping Air Squat Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - PVC OHS 15 reps - Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) (3 mins) - Back Scale (4 sets of 15 secs each leg, alternating) - Hanging L-sits (or Hanging Knee holds, or Hollow Holds) (3 sets of 20 secs, 40 second rest in between) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - Unweighted Good Mornings - Push-ups Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Burpees - Perform 3-5 reps Plank Shoulder Taps - Perform 10-15 reps Jumping Air Squat - Perform 5-10 reps

• WOD Brief

4 rounds, 1 min per station, of: Assault Bike Calorie Ring Row Thruster, 135/95 lbs Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - PVC OHS 15 reps - Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) (3 mins) - Back Scale (4 sets of 15 secs each leg, alternating) - Hanging L-sits (or Hanging Knee holds, or Hollow Holds) (3 sets of 20 secs, 40 second rest in between) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - KB Sumo DLs - Push-ups Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Thruster (empty barbell) - 3 x 5 sec barbell rack stretch - 3 x shoulder press - 3 x push press - 3 x front squat - 3 x pause thrusters (2 sec bottom hold) - 3 x thrusters Assault Bike Calories - Perform 3-5 cals Ring Rows - Perform 3-5 reps *When finished performing all movements load your barbell and perform 3-5 reps at various loads up to working weight: - 65/45 - 95/65 - 115/85 - 135/95

• WOD Brief