Mobility: General
Activation: 4' (4RDS-No Rest)
- 15" Jumping Jacks
- 15" Long Striders
- 15" Mountain Climbers
- 15" Air Squats
A. 4 RFT:
- 400m Run
- 40/32 cals Row or 28/22 cals Assault or 40/32 cals Skierg
- 20 Burpees
(damper 3-5 on rower machine / skierg)
*30' Time Cap
B. 4 Super Sets
-10 Biceps Curls DB (2DB, not alt) + 10 Triceps KB Extensions (1KB, heavy)
THERE IS NO SCALED VERSION. 40/32 cals....male/female
Mobility: Ankles+Hips+Spine
Activation: 2 RDS
- 6/6 Shoulder Taps Plank Pos
- 6 Air Squats+Tuck Jumps
- 10 Snow Angels
- 5/5 Bird-Dogs
A. Build to a heavy complex in 12'
Hang Power Clean + Hang Squat Clean + Push Jerk
B. Death By Thrusters @40/30
1rep in 1st min...2reps in 2nd min...3reps in 3rd min…. To death 
C. 3 RFQ
- 15m Heavy DB/KB (1) Lunges
- 6L/6R Heavy DB/KB (1) Suitcase Deadlifts
THRUSTER RX: @40/30 / OPEN: @30/20 / BEG: EMPTY BB
https://www.youtube.com/watch?v=L219ltL15zk
Mobility: General
Activation: 2 RDS
- 10 Banded Hip Hinges
- 5/5 KB Pull Through
- 10 Upper Body Supermans
- 30" Simple Unders
A.For Time:
120 Double Unders
100/80 Cal Row (1200m Run)
60 R KBS @24/16
40 HSPU
30 Alt. DB Snatches @22.5/15
20 Burpee Pull-Ups
10 Sandbag Over Shoulder @55/35
5 Legless Rope Climbs
(damper 3-5 on rower machine)
*30' Time Cap
B. 3 RFQ:
-10 Bat Wings
-10 Reverse DB Flies
-10 Banded Straight Arm Pull-downs
RX:120 DU / OPEN: 2' ACTIVE DU PRACT / BEG: 240 SU
RX:RKBS @24/16 /OPEN: @20/12 /BEG @16/8
RX: HSPU / OPEN: HSPU with AB-MAT / BEG: PIKE PUSH-UP
DB RX: @22.5/15 / OPEN: @17.5/10 / BEG: @12.5/7.5
RX: BURPEE PULL-UP / OPEN: BURPEE PULL-UP / BEG: BURPEE RING ROW
SANDBAG RX: @55/35 / OPEN: @30/18 / BEG: @20/12
RX: LEGLESS ROPE CLIMB / OPEN: ROPE CLIMB / BEG: ROPE CLIMB REGRESSION
Mobility: Ankles+Hips
Activation: 3 RDS
- 10 Hollow-Arch Swings
- 60" Plank
- 5 WallBall Bear Hug Squats+15" Active Squat Hold
A. Back Squats
5x4 @80% /2' Rest
B. 11' AMRAP
2,4,6,8....
-T2B
-Wallballs @9/6
-Shuttle Run
T2B: RX: T2B / OPEN: V-UP / BEGINNER: SIT-UP
WB: RX: @9/6 / OPEN: @6/4 / BEGINNER: @6/4
Mobility: General
Activation: 3 RDS
- 10 Scapula Pull-Ups
- 10 Push-Ups
- 5 Wallball Bear Hug Squats+15" Active Squat Hold
A. EMOM 12'
Even: 12 Wallballs @9/6
Odd: 8/8 Lunges (wallball overhead)
B. AMRAP 14'
- 10 Sit-Ups
- 10 Wallball Cleans
- 10 Lateral Burpees Over Ball
- 10 Deck Squats
WB: RX: @9/6 / OPEN: @6/4 / BEGINNER: @6/4
Mobility: General
Activation: 2 RDS
- 1 Length Reverse Bear Crawls
- 10 Ring Rows
- 30" KB Goblet Squat Hold (active glutes-quads)
A. HSW Practice 10'
B. 25' EMOM:
1 - 12 Burpees
2 - 15 R KBS @24/16
3 - 10m Handstand walk
4 - 20 Sit-Ups
5 - 2 Rope Climbs
C. 3 RFQ
-20 Russian Twists
-10 T2B
-10 Hollow Rocks
RKBS: RX: @24/16 / OPEN: @20/12 / BEGINNER @16/8
HSW: RX: HSW / OPEN: 20m BEAR CRAWLS / BEGINNER: 20m BEAR CRAWLS
ROPE CLIMB: RX/OPEN: AS WRITTEN / BEGINNER: ANY ROPE CLIMB REGRESSION
T2B: RX: T2B / OPEN: V-UP / BEGINNER: SIT-UP
Mobility: Shoulders,Thoracic Spine
Activation: 3 RDS
-10 Bird-Dogs
- 10 Hollow-Arch Swings
- 30" Wall Handstand Hold
A. From Rack: 5 Sets/2' Rest
3 Shoulder Presses + 5 Push Presses (Target @75% of 1 RM shoulder press)
B. 14' AMRAP:
- 8 Burpee Box Jump Overs @60/50
- 12 Pull-Ups
- 24 Air Squats
BBJO: RX: @60/50 / OPEN: @50/40 / BEGINNER: @40/PLATES
PU: RX: PULL-UP / OPEN: RING ROW / BEGINNER: RING ROW
https://www.youtube.com/watch?v=jnK-G7_yIck
https://www.youtube.com/watch?v=nzpTEITS8Cs
Mobility: Ankles+Hips
Activation: 2 RDS
- 1 Lenght Butt Kicks
- 1 Lenght High Knees
- 1 Lenght Crocodile Walking
- 60" Simple Unders
A. For Time:
- 100 DU
- 2000/1600m Row
- 1600m Run
- 2000/1600m Row
- 100 DU
(damper 3-5 on rower machine)
B. 3 RFQ
-10 AB Wheels
-30" Right Side Star Plank
-30" Left Side Star Plank
DU: RX: 100 DU / OPEN: 2' ACTIVE DU PRACT / BEGINNER: 200 SU
STAR PLANK: RX/OPEN: AS WRITTEN / BEGINNER: SIDE PLANK
ROWING: 2000m for men; 1600m for women...No scaled version.
Mobility: Full Body (Ankles,Hips,Shoulders,Thoracic Spine)
Activation: 2 RDS
- 20 Dead Bugs
- 10 Push-ups
- 10 BB (Empty) Clean Pulls
- 40" Mountain Climbers
A. Sorry guys 
"Power Elizabeth"
21-15-9
Power Cleans @61/42.5
Ring Dips
B. 2 RFQ:
-10 Glute Bridges
-16 (8/S) Single Leg DB/KB RDLs
-10 Supermans (or GHD)
-16 (8/S) Reverse DB/KB Lunges
ELIZABETH IS A BENCHMARK WOD - NO EXCUSES! NOTE YOUR TIME!
ELIZABETH: RX/OPEN: SAME @61/42.5! / BEGINNER @30/15 AND PUSH-UP
Mobility: Spine
Activation: 2 RDS
- 1 Lenght Seal
- 1 Lenght Crab Walking
- 1 Lenght Bear Crawl
- 8 Burpee Tuck Jumps
A. 2 Person Teams 24' AMRAP ( 1 rep for me - 1 rep for you)
- 6 Lengths Heavy Double KB Farmer's Walk
- 8 Heavy Sandbag Up To Double Box (Atlas Stone style)
- 10 Burpee Box Jump Overs (Double High Box!)
- 12 Synchronized Russian Twists @5/2.5 Plate
B. 3 RFQ:
-10 Banded Straight Arm Pull-Downs
-10 Bat Wings
-10 Band Pull-Aparts
HEAVY- CHOOSE SIMILAR PARTNER AND A HEAVY EQUIPMENT