[spoiler title="Weekly Warmup"]2mins @ 70% effort, row, run, skip, or bike

2-3 rounds of: 1 length Inch worms 3-5 wall walks 10 FFESS [/spoiler]

[spoiler title="Group Metcons"] Monday 30sec row or airdyne 60sec rest 30sec battling ropes 60sec rest 30sec overhead walking lunges 60sec rest

Tuesday 2 rounds for time: 50 wall ball 30 burpees

Wednesday 5 rounds for time: 15 DB Thrusters @ 40% 1RM push press 15 KB Swings

Thursday For time: 15 Heavy TGU per side 40 knee to elbows 200 double unders

Friday 12 min AMRAP: 10 unbroken DB hang power clean 10 unbroken DB push press 10 unbroken DB Squats

Saturday 5 min AMRAP of 1-5 rep ladder: Pull-up Push-up

Rest 3mins

5 min AMRAP 1-5 rep ladder: Box jump Burpees [/spoiler]

[spoiler title="Foundation"] Workout 1 A. Back Squat 3x5, rest 2mins B. Pause Squat 3x3, 3set pause in bottom, rest 90sec C. Group Metcon

Workout 2 A. Shoulder Press 3x5, rest 2mins. Add 2-5lbs from last week. B1. Chins 3 x Max, rest 20sec B2. Band pull aparts 3x15-20, rest 90sec C. Group Metcon

Workout 3 3-4 sets: A1. Low Box Step-up 12-15reps or Poliquin Step-up 20-25reps, rest 30sec A2. Ring Row, max reps A3. Wall Walks 3-6reps A4. L-sit, accumulate 20sec B. Group Metcon

Workout 4 A1. Deadlift 3x5, add 5-10lb more than last time, rest 60sec A2. seated DB Press 3x8-10, rest 60-90sec B. Group Metcon [/spoiler]

[spoiler title="Training"] Workout 1 A. Front squat 4x6 @ 75-80%, rest 2mins B. 1 1/4 front squat, 3x3, rest 90sec C. Group Metcon

Workout 2 A. Push press 3x5 @ 75-80%, rest 2mins B1. Press 3x8-10, rest 60sec B2. Chins, 3xmax reps, rest 60sec C. Group Metcon

Workout 3 A. Hang snatch 6x2 B. Drop snatch + 2 OH Squat 4x1 C1. snatch grip deadlift 4x5, rest 60sec C2. low box step-up 4x12, rest 60-90sec

Workout 4 A. 3-4 sets, rest as needed: -1 min max handstand push-ups OR 3-5 wall walks -1 min muscle-up practice OR 1min max reps chin-ups -3 very heavy TGU/side. Max weight. B. Group Metcon

Workout 5 A. Back Squat 4x6 @ 75-80%, rest 2mins B. Pendlay Row 3x10, rest 60-90sec C. Group Metcon [/spoiler]

[spoiler title="Competition"] Workout 1 A. Push Press 1RM B. Clean + Jerk 5x1 @ 80% C. Back squat 5x3@80-85%

Workout 2 A. Hang Snatch + Snatch 7x2 @ 75-80% B. Group Metcon

Workout 3 A. Press 1RM B. Chin-up 1RM C. Group Metcon

Workout 4 4 sets: 8 Heavy OHS 5 HSPU 3 Muscle-up Rest 2mins Then: 4 sets: - row 250m - 12 heavy thrusters - Rest 3mins

Workout 5 A. Clean and Jerk. Work up to a heavy single for the day, then do 4x1 @ 90%. B. Group Metcon [/spoiler]