Strength:
L3:
Practice free-standing HS walk.
L2:
Practice HS against the wall, pushing away for a brief unsupported hold.
L1:
HS hold against the wall, wall walk, or plank hold

WOD:
"TABATA" 8 SETS EACH (:20 on/:10 off)
L3:
TABATA 1 - Double Unders
TABATA 2 - Hollow Rocks
TABATA 3 - Jumping Lunges
TABATA 4 - Shoulder Taps
TABATA 5 - Cal Row
-Rest 1:00 b/t Tabatas-
L2:
TABATA 1 - Double Unders
TABATA 2 - Hollow Rocks
TABATA 3 - Walking Lunges
TABATA 4 - Shoulder Taps
TABATA 5 - Cal Row
-Rest 1:00 b/t Tabatas-
L1:
TABATA 1 - Single Unders
TABATA 2 - Tuck Ups
TABATA 3 - Lunges
TABATA 4 - Shoulder Taps
TABATA 5 - Cal Row
-Rest 1:00 b/t Tabatas-

Strength:
L3:
Muscle-up banded transition work 5x3 or Ring Muscle-up 5x3
L2:
5 X 3 Strict Pull-Ups
L1:
5x3 Banded Pull-Ups

WOD:
AMRAP x 12 MINUTES
L3:
10 Sumo Deadlift High Pulls (95/65)
15 Wallballs (20/14)
200m Run

L2:
10 Sumo Deadlift High Pulls (80/45)
15 Wallballs (20/14)
200m Run

L1:
10 Sumo Deadlift High Pulls (65/33)
15 Wallballs (14/10)
200m Run

WOD:
IN TEAMS OF 2...
3 ROUNDS FOR TIME
L3:
400m Run
40 Russian KB Swings (53/35)
200 Double Unders

L2:
400m Run
40 Russian KB Swings (35/26)
100 Double Unders

L1:
400m Run
40 Russian KB Swings (26)
200 Single Unders

Strength:
L3:
5xMR L- sit Pull-Ups
L2:
5x5 Kipping Pull-Ups
L1:
5x3 Pull Up negative or self-assisted pull up negative

WOD:
FOR TIME
L3:
15 Hand Release Push-Ups
50 Box Jump Overs (20)
15 Hand Release Push-Ups
50 Push Press (95/65)
15 Hand Release Push-Ups

L2:
15 Push-Ups
50 Box Jump Overs (20)
15 Push-Ups
50 Push Press (85/55)
15 Push-Ups

L1:
15 Kneeling Push-Ups
50 Box jump overs (20)
15 Kneeling Push-Ups
50 Push Press (75/45)
15 Kneeling Push-Ups

Strength:
L3:
Practice free-standing HS walk.
L2:
Practice HS against the wall, pushing away for a brief unsupported hold.
L1:
HS holds against the wall, wall walk, or plank hold.

WOD:
5 ROUNDS FOR TIME
L3:
1-minute plank hold
10 SB Get-ups

L2:
1-minute plank hold
8 SB Get-ups

L1:
30 Second plank hold
6 SB Get-ups

Strength:
L3:
5x5 Weighted Pull-Ups
L2:
4x8 per side DB row
L1:
4x8 per side DB row

WOD:
AMRAP x 13 MINUTES
L3:
30 Double Unders
10 Hang Power Cleans (155/105)
10/8 Cal Bike

L2:
20 Double Unders
10 Hang Power Cleans (120/85)
10/8 Cal Bike

L1:
30 Single Unders
10 Hang Power Cleans (95/65)
10/8 Cal Bike

Strength:
FRONT SQUAT
3-3-3-3

WOD:
EVERY 4:00 X 3 SETS
L3:
10 Front Rack Lunges (135/95)
10 Up-Downs Over the Bar
200m Run

L2:
10 Front Rack Lunges (95/65)
10 Up-Downs Over the Bar
200m Run

L1:
10 Front Rack Lunges (65/45)
10 Up-Downs
Over the Bar
200m Run

-No Additional Rest b/t Sets-

Strength:
L3:
Muscle-up banded transition work 5x3 or
Ring Muscle-up 5x3
L2:
4x4 Strict Pull-Ups
L1:
5x3 Self Assisted Pull-Ups

WOD:
"JERRY"
FOR TIME
L3:
1 Mile Run
2k Row
1 Mile Run

L2:
800m Run
1500m Row
800m Run

L1:
600m Run
1K Row
600m Run

PARTNER WORKOUT TEAMS OF 2...

FOR TIME*

1 Mile Run
80 Back Rack Lunge (95/65)|(65/45) 40 DB Push Press (50/35)(35/20) 800m Run
40 Back Rack Lunge
20 DB Push Press
400m Run
20 Back Rack Lunge
10 DB Push Press

Skills Week:
FOR TIME
CRUCIBLE
1 Mile Sandbag Run (40/25)
400m Farmers Carry (70/53)
30 Deadlifts (225/155)
15 Manmakers (50/35)
10 Rope Climbs

*40 Minute Time Cap