[spoiler title="Weekly Warmup"]2mins @ 70% row, jog, airdyne, skip

2-3 rounds of: 10 good mornings with empty bar 10 wall squats 15-20 band external rotations (bent elbows, elbows glued to side, squeeze shoulder blades together) [/spoiler]

[spoiler title="Group Metcons"] Monday In teams of 3 with only one person working at a time, complete in order: 100 pull-ups 200 KB Swings 3000m row OR 300cals on the airdyne * 24min cut-off

Tuesday Death by burpees and wall ball. Start at 3,3. In minute 1, perform 3 burpees and 3 wall ball shots. In minute 2, perform 4 burpees and 4 wall ball shots. Continue adding 1 rep to each exercise until you are unable to continue.

Wednesday (20mins) 4 rounds: 30sec Airdyne 60sec rest 30sec Row 60sec rest 30sec battling ropes 90sec rest

Thursday Complete 6 rounds of: 6 man makers 3 HEAVY Turkish Get-ups/side * 15min cut-off

Friday In teams of 2 with 1 partner working at a time, complete: 100 push-ups 150 wall ball shots 200 doube unders (400 single skips) * Divide the reps and sets up any way you choose.

Saturday Beep Test. [/spoiler]

[spoiler title="Foundation"] Workout #1 A1. **Deadlift 3x5, ramping sets. Rest 15sec. A2. Push-ups, 3xmax, perfect form, Rest 2mins **Add 5-10lbs more than last time. B. Group Metcon

Workout #2 A1. Press 5x3, rest 60sec A2. Chins 5x3-6 [40x0], rest 90sec B1. **Back squat 3x5, controlled tempo on lowering phase, sets across, rest 30sec B2. Seated DB external rotation, 3x10-15, rest 90sec **Add 5-10lbs more than last time. C. 4mins max double unders

Workout #3 3-4 sets of: A1. Ring Rows, max reps [20x3], rest 30-60sec A2. 5 Heavy Turkish Get-ups per side, rest 30-60sec A3. Hollow Body Holds, accumulate 30sec A4. Push-ups, perfect form. Done for quality, max reps. Rest 30sec B. Group Metcon

Workout #4 A1. FFESS, 3x6-8 [30x0], rest 30sec A2. knee to elbow 3x6-10, rest 30sec A3. double unders practice 3x2mins, rest 90-120sec B. Group Metcon [/spoiler]

[spoiler title="Training"] Workout #1 A1. Front Squat 5x3, rest 45sec A2. Chin-ups 5x2-4, rest 90sec B. Group Metcon

Workout #2 A. Press 4x5 @ approx 80%, rest 2-3mins B. DB Press 2-3 sets x10, rest 90sec C. Group Metcon

Workout #3 A. Hang Power Snatch 5x2, rest 60sec B. Drop Snatch 4x2, rest 60sec C. Back Squat 3x5, rest 2mins D. Snatch Grip Halting Deadlift 3x5 with 4sec pause just below the knees, rest 60sec

Workout #4 A1. FFESS 4x10, rest 60sec A2. RDL 4x10, rest 60sec A3. Close grip chins 4xmax, rest 60sec B. Group Metcon [/spoiler]

[spoiler title="Competition"] Workout #1 A. Hang power snatch, 7x2 rest as needed. Emphasize full extension B. Back squat 3x3 @ 85-88% (aim for same weight you did 5x5 with last week), rest 2-3mins C. 3 sets: 8-15 controlled toe-to-bar, rest as needed, Good Morning 8-10reps, rest as needed

Workout #2 A. Press 5x5 @ 81-85%, rest 2-3mins B. Group Metcon

Workout #3 A. 10min amrap: 2 HSPU, 2 weighted chin-up @ 75% 1RM B. 3x15 low box step-ups, rest 30sec between each side C. Group Metcon

Workout #4 A. clean pull + clean @ 85%, 6x1. Rest as needed B. back squat 3x1 @ 90%, rest 2mins C1. 5x8 GH Raises, rest 45sec C2. band pull aparts 5x15, rest 45sec

Workout #5 A. push press 7x1 @ 85-90% Use a [32x1] tempo, rest 60-90sec B. Group Metcon [/spoiler]