Warmup 3 Rounds 3 Calories - Machine of Choice 4 DB Alt Snatch 4 Box Jump Over 4 BB Back Squat (empty bar) Compound Lift before the WOD 3 Sets x 8 Reps DB Seated Shoulder Press Superset With 3 Sets x 8 Reps DB Seated Side Raise MetCon BEGINNER - Scaled E2MOM - 8 Minutes (minutes 1-8) 10/6 Calories - Machine of Choice 10 Box Jump Over (24/20 in) E2MOM - 8 Minutes (minutes 8-16) 10/6 Calories - Machine of Choice 10 DB Alt. Snatch (40/20 lb) E2MOM - 8 Minutes (minutes 16-24) 100m Run 6 BB Hang Clean + Jerk (75/55 lb) E2MOM - 8 Minutes (minutes 24-32) 10/6 Calories - Machine of Choice 8 BB Back Squat (75/55 lb) INTERMEDIATE - Rx E2MOM - 8 Minutes (minutes 1-8) 12/8 Calories - Machine of Choice 12 Box Jump Over (24/20 in) E2MOM - 8 Minutes (minutes 8-16) 12/8 Calories - Machine of Choice 12 DB Alt. Snatch (50/30 lb) E2MOM - 8 Minutes (minutes 16-24) 200m Run 6 BB Hang Clean + Jerk (115/80 lb) E2MOM - 8 Minutes (minutes 24-32) 12/8 Calories - Machine of Choice 10 BB Back Squat (115/80 lb) ADVANCED - Rx+ E2MOM - 8 Minutes (minutes 1-8) 14/10 Calories - Machine of Choice 14 Box Jump Over (24/20 in) E2MOM - 8 Minutes (minutes 8-16) 14/10 Calories - Machine of Choice 14 DB Alt. Snatch (50/30 lb) E2MOM - 8 Minutes (minutes 16-24) 200m Run 6 BB Hang Clean + Jerk (135/95 lb) E2MOM - 8 Minutes (minutes 24-32) 14/10 Calories - Machine of Choice 12 BB Back Squat (135/95 lb) Bonus Accessory Work (after WOD) E2MOM - 10 Minutes 8 BB Strict Shoulder Press 8 DB Front Raise

BB Back Squat Melt Programming

5 x 5

BB Strict Shoulder Press

3 x 8

DB Chest Press Melt Programming

3 x 10

BB Bent Over Row Melt Programming

3 x 8

BB Skull Crusher Melt Programming

3 x 10

DB Dual Hammer Curl Melt Programming

3 x 12

Hanging Knee Raise Melt Programming

3 x MAX

BB Bench Press Melt Programming

3 x 6

BB Strict Shoulder Press Melt Programming

3 x 8

DB Incline Chest Press Melt Programming

3 x 10

DB Lateral Raise

3 x 12

DB Chest Fly Melt Programming

2 x 12

BB Skull Crusher Melt Programming

3 x 15

Minimal Equipment 01

Warmup Open hips and glutes, stretch lower back 3 Rounds 4 Burpee 4 Russian KB/DB Swing 4 Air Squat BEGINNER 5 RFT (Rounds For Time) 8 Burpee 20 Straight Leg Sit Up 10 Push Up 20 Air Squat 8 Alternating Jump Lunge

Warmup 3 Rounds 2 Toes to Bar or Knees to Chest 4 Russian KB Swing 4 DB Push Press Compound Lift before the WOD 3 Sets x 8 Reps BB Front Foot Elevated Reverse Lunge Superset With 3 Sets x 8 Reps DB Dual Front Squat MetCon BEGINNER - Scaled 24 Minute AMRAP 10 Toes to Bar/Knees to Chest/V-Up 15 DB Deadlift (40/20 lb) 20 Calories - Machine of Choice 25 Russian KB Swing (35/15 lb) 30 DB Single Arm Push Press (15 each) (40/20 lb) 35 Bodyweight Reverse Lunge 40 Steps - DB Dual Farmers Carry (40/20 lb) INTERMEDIATE - Rx 24 Minute AMRAP 10 Toes to Bar 15 DB Deadlift (50/30 lb) 20 Calories - Machine of Choice 25 Russian KB Swing (53/35 lb) 30 DB Single Arm Push Press (15 each) (50/30 lb) 35 Bodyweight Reverse Lunge 40 Steps - DB Dual Farmers Carry (50/30 lb) ADVANCED - Rx+ 24 Minute AMRAP 10 Toes to Bar 15 DB Deadlift (60/40 lb) 20 Calories - Machine of Choice 25 Russian KB Swing (70/53 lb) 30 DB Single Arm Push Press (15 each) (60/40 lb) 35 Bodyweight Reverse Lunge 40 Steps - DB Dual Farmers Carry (60/40 lb) Bonus Accessory Work (after WOD) 4 Rounds 8 DB Dual Rear Foot Elevated Split Squat (Right) 8 DB Dual Rear Foot Elevated Split Squat (Left)

BB Front Foot Elevated Reverse Lunge Melt Programming

3 x 12

BB Upright Row Melt Programming

3 x 12

BB Bench Press Melt Programming

5 x 5

Strict Pull Up Melt Programming

5 x MAX

Diamond Push Up Melt Programming

3 x MAX

BB Bicep Curl Melt Programming

4 x 10

Straight Leg Sit Up Melt Programming

4 x 25

BB Deadlift Melt Programming

3 x 5

BB Bent Over Row Melt Programming

3 x 8

45 Degree Incline DB Row

3 x 10

DB Dual Hammer Curl Melt Programming

3 x 12

Strict Pull Up

3 x MAX

BB Bicep Curl Melt Programming

3 x 10

Minimal Equipment 02

Warmup Open Hips 3 Rounds 5 Air Squat 5 Push Up 5 Box Step Up FT (For Time) 20-15-10-5- 20 Box Jump Burpee Push Up Air Squat Box Step Up

Warmup 3 Rounds 1 BB Power Clean 1 BB Front Squat 1 BB Shoulder to Overhead empty bar Compound Lift before the WOD 3 Sets x 8 Reps DB Chest Press Superset With 3 Sets x 8 Reps Hand Release Push Up MetCon BEGINNER - Scaled EMOM - for as long as possible 3 BB Power Clean 3 BB Front Squat 3 BB Shoulder to Overhead Barbell Weight - 95/65 lb Cap it at 50 minutes INTERMEDIATE - Rx EMOM - for as long as possible 3 BB Power Clean 3 BB Front Squat 3 BB Shoulder to Overhead Barbell Weight - 115/80 lb Cap it at 50 minutes ADVANCED - Rx+ EMOM - for as long as possible 3 BB Power Clean 3 BB Front Squat 3 BB Shoulder to Overhead Barbell Weight - 135/95 lb Cap it at 50 minutes Bonus Accessory Work (after WOD) 10 Minute AMRAP 10 BB Bench Press at 50% of 1RM 10 DB Chest Fly

BB Romanian Deadlift Melt Programming

4 x 8

DB Front Raise Melt Programming

3 x 12

DB Chest Fly Melt Programming

4 x 10

DB Single Arm Bent Over Row Melt Programming

3 x 12

DB Tricep Extension Melt Programming

3 x 12

Chin Up Melt Programming

4 x MAX

Bicycle Sit Up Melt Programming

4 x 50

DB Dual Reverse Lunge Melt Programming

4 x 5

BB Back Squat Melt Programming

6 x 10

BB Romanian Deadlift Melt Programming

4 x 10

Calf Raise

8 x 20

DB Goblet Squat Melt Programming

4 x 10

Minimal Equipment 03

Warmup Open Hips 3 Rounds 5 Air Squat 5 Push Up 5 Box Step Up 20 RFT (Rounds for time) 8 Push Up 10 Box Step Up 10 Box Jump 5 Burpee 15 Air Squat

Warmup 3 Rounds 100m Run 4 Calories - Machine of Choice Compound Lift before the WOD 5 Sets x 8 Reps 5 Pull Up (strict/kipping/jumping/assisted) Superset With 5 Sets x 8 Reps BB Bent Over Row MetCon BEGINNER - Scaled 3 Minute AMRAP - 8 Rounds Run 200m (if you can't run, do 10 burpees) Max Calories - Machine of Choice in time remaining **No rest between each AMRAP INTERMEDIATE - Rx 3 Minute AMRAP - 8 Rounds Run 400m (if you can't run, do 15 burpees) Max Calories - Machine of Choice in time remaining **No rest between each AMRAP ADVANCED - Rx+ 3 Minute AMRAP - 8 Rounds Run 600m (if you can't run, do 20 burpees) Max Calories - Machine of Choice in time remaining **No rest between each AMRAP Bonus Accessory Work (after WOD) 3 Rounds 10 DB Incline Bench Facing Row 10 Banded Seated Row (put bands around rack or something stationary, and do seated rows with the bands)

DB Dual Rear Foot Elevated Split Squat Melt Programming

4 x 8

DB Side Raise Melt Programming

3 x 12

Hand Release Push Up Melt Programming

4 x 15

Barbell Shrug

4 x 12

Close Grip Bench Press

4 x 8

DB Incline Bicep Curl Melt Programming

4 x 8

Plank Hold Melt Programming

DB Chest Press Melt Programming

4 x 10

DB Front Raise Melt Programming

4 x 12

Push Up Melt Programming

4 x 20

DB Single Arm Kneeling Shoulder Press Melt Programming

4 x 8

Banded Tricep Pushdown

4 x 10

Barbell Incline Bench Press

4 x 8

Minimal Equipment 04

Warmup Stretch Hamstrings and Glutes 3 Rounds 5 Push Up 6 Reverse Lunge 5 Box Jump 5 Sit Up 4 RFT (ROUNDS FOR TIME) 15 Box Jump 10 Push Up 5 Burpee 10 Butterfly Sit Up 15 V Up 10 Reverse Lunge 5 Burpee

Active Recovery 01

30 Minute EMOM 1) 10 Slow Squat 2) 30 Second Plank 3) 10 Push Up 4) Run 100m 5) 15 Sit Up

BB Deadlift Melt Programming

5 x 5

Seated DB Press

3 x 12

DB Incline Chest Press Melt Programming

3 x 12

BB Deadstop Row Melt Programming

3 x 10

DB Overhead Tricep Extension

3 x 12

DB Bicep Curls

4 x 10

Russian Twist

4 x 50

Chin Up Melt Programming

3 x MAX

DB Bicep Curl Melt Programming

4 x 10

Bent Over Rear Delt Fly

4 x 12

BB Deadstop Row Melt Programming

4 x 8

DB Incline Bicep Curl Melt Programming

4 x 12

DB Renegade Row

4 x 6

Warmup 3 Rounds 3 Cals - Air Bike 5 BB Deadlift (light load) 7 Burpee Compound Lift before the WOD 3 Sets x 8 Reps DB Hammer Curl Superset With 3 Sets x 8 Reps Diamond Push Up (strict or from knees) MetCon BEGINNER - Scaled 18 Minute AMRAP 12/8 Calories - Air Bike 8 BB Deadlift (135/95 lb) 4 Burpee Over Barbell INTERMEDIATE - Rx 18 Minute AMRAP 12/8 Calories - Air Bike 8 BB Deadlift (185/125 lb) 4 Burpee Over Barbell ADVANCED - Rx+ 18 Minute AMRAP 12/8 Calories - Air Bike 8 BB Deadlift (225/155 lb) 4 Burpee Over Barbell Bonus Accessory Work (after WOD) 10 Minute EMOM 1) 10 BB Bicep Curl (empty bar) 2) 10 BB Skull Crusher (empty bar) **If 45 lbs is too heavy, use dumbbells

BB Front Squat Melt Programming

4 x 12

DB Goblet Reverse Lunge Melt Programming

4 x 12

DB Dual Deadlift Melt Programming

4 x 10

Barbell Hip Thrust

4 x 12

Stiff Leg Deadlift

4 x 8

Minimal Equipment 05

Warmup 3 Rounds 5 Air Squat 5 Push Up 5 Burpee 34 MINUTE AMRAP 20 Air Squat 20 Alternating Jump Lunge 20 Push Up 20 DB Shoulder to Overhead (30/15 lb) 20 Walking Lunge (10 each leg) 20 Mountain Climber 20 Burpee (no jump)