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WOD: E2 min x 30 minA. E2 min x 10 min (5 sets)Strict press x 5 @ 60-65% of 1rm PP B. E2min x 10 min (5 sets)push press x 3 reps @ 70-75% of 1rm PP C. E2 min x 10 min (5 sets)Push jerk x 1 reps @ 80-85%

WOD: Partners of 2 to share equipment/time;tabata time format for ENTIRE workout; partner 1: :20 work, :10 rest/transition to next partnerPartner 2: :20 work, :10 rest/transition to next partnerthis will be repeated 2x each, staying at SAME station before moving on- each station will last 2 min, and everyone will complete 4 sets of everything

WOD: ~15-16 min total. AMRAP(s) Lvl6/5: as writtenLvl4/3: 8 shuttle/8 box jump or step oversLvl2/1: 6 shuttles/6 box jump or shuttles

WOD: E2min x 20 min (10 sets)1 clean deadlift + 1 hang power clean + 1 front squat Lvl6/5: 70-75% of 1rm clean from test week across all setsLvl4/3: building in weights from 30/35% and add 5% E2 sets up to 70-75%Lvl2/1: begin with empty bar and add small weight E2 sets working mostly mechanics

WOD: E10 min x 3 (30 min)RunRowBikeRest *ideally there should be ~2+ min of rest each interval**push the pace of each set and give yourself enough time to rest before hitting it again! Lvl6/5: Run 600m- sub 8 min mile, Row 800/700m- sub 8 min 2k, bike 20/17 cal- 70+ calsLvl4/3: Run 400m- 8-10min mile,

WOD: EMOM x 21 min (7 sets)Min 1: bike X calsMin 2: Run X distanceMin 3: rest Lvl6/5: 15/12 cal bike, 200m run *75+ cal bike test/8 or less min mileLvl4/3: 12/9 cal bike, 150m run *60+cal bike/8-10 min mileLvl2/1: 10/7 cal bike, 100m run *anything under 60 cal/10+ mile

WOD: A. 5 sets of 6 reps: E2-3 min x 8-12 min (if its a small class and only 1 person is working, go on the 2 min, if its 2-3 people per team, go every 3 min)6 bench press at 70-75% of 1rm PP B. 4-5 sets of 5 strict pullups; Same flow/time frame

WOD: E3 min x 15 min (5 sets)

WOD: 15min AMRAP: 10 power cleans12 toes-bar14 calorie row Lvl6/5: PC from floor 135/95# no more than 50% of 1rm clean, 12 TTB, 14/12 cal rowLvl4/3: PC from floor 95/65# no more than 50%, 12 reps-test in type, 12/10 cal rowLvl2/1: PC from hang 65/45# no more than 50%, 10 reps- test in type, 10/8

Every 3 mins for 24 mins (8 sets)3 Strict Press (build to heavy for day)1 min accumulated (weighted) plank Lumberjack 20For time:20 deadliftsRun 400 meters20 kettlebell swingsRun 400 meters20 overhead squatsRun 400 meters20 burpeesRun 400 meters20 chest-to-bar pull-upsRun 400 meters20 box jumpsRun 400 meters20 dumbbell squat cleansRun 400 meters 185-lb deadlifts, 53-lb kettlebell, 75-lb overhead