Dynamic Warmup 1. JUMPING JACKS x 10 REPS 2. GATE SWING X 10 REPS 3. POGO HOP X 10 REPS 4. SEAL JACK X 10 REPS 5. BODYWEIGHT SQUAT X 10 REPS 6. SIDE LUNGE X 10 REPS (EACH SIDE) 7. LUNGE AND ROTATE X 10 REPS (EACH SIDE) 8. REVERSE LUNGE AND REACH OVER TOP X 5 REPS (EACH SIDE) 9. CARIOCA X 10 YDS 10. LIZARD CRAWL X 10 (EACH SIDE) 11. SKIPPING FORWARD X 10 YDS 12. SKIPPING BACKWARDS X 10 YDS 13. FRANKENSTEIN WALKS X 10 YDS 14. FRANKENSTEIN SKIPS X 10 YDS 15. INCHWORM X 5-10 16. HIP SWING X 10 (EACH LEG) Monday 1. PERFORM DYNAMIC WARMUP 2. PRACTICE SKILL WORK FOR 15 MIN. • HANDSTAND PUSH-UPS • MUSCLE UPS • KNEES-TO-ELBOWS 3. MAIN LIFT* • MILITARY PRESS 6 X 3 4. METCON • FULL SQUAT SNATCHES 9-7-5 • BAR MUSCLE UPS 9-7-5 Tuesday 1. PERFORM DYNAMIC WARMUP 2. PRACTICE SKILL WORK FOR 15 MIN. • TRIPOD TUCK TO HEADSTAND • TRIPOD STRADDLE TO HEADSTAND • TRIPOD PIKE TO HEADSTAND 3. MAIN LIFT* • CLEAN & JERK 6 X 3 4. METCON • ROW FOR 5 MIN. REST 2 MIN. • ROW FOR 3 MIN. REST 2 MIN. • ROW FOR 3 MIN. REST 2 MIN. Wednesday REST DAY Thursday 1. PERFORM DYNAMIC WARMUP 2. PRACTICE SKILL WORK FOR 15 MIN. • L-SIT • PARALLETTE PUSHUPS • HANDSTAND WALKS 3. MAIN LIFT* • FRONT SQUAT 6 X 3 4. METCON • 50 BOX JUMP, 24 INCH BOX • 50 JUMPING PULL-UPS • 50 KETTLEBELL SWINGS, 1 POOD • WALKING LUNGE, 50 STEPS • 50 KNEES TO ELBOWS • 50 PUSH PRESS, 45 POUNDS • 50 BACK EXTENSIONS • 50 WALL BALL SHOTS, 20 LB BALL • 50 BURPEES • 50 DOUBLE UNDERS Friday 1. PERFORM DYNAMIC WARMUP 2. PRACTICE SKILL WORK FOR 15 MIN. • BOX JUMP • HOLLOW BODY • STRICT PULL UP 3. MAIN LIFT* • POWER SNATCH 6 X 3 4. METCON • 7 MUSCLE-UPS • 21 BURPEES Saturday ROW 5000 METERS FOR TIME Sunday REST DAY

WOAH!