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

BB Bench Press Melt Programming

4 x 12

DB Strict Shoulder Press Melt Programming

4 x 12

DB Incline Chest Press Melt Programming

4 x 12

Dip

4 x 6

DB Chest Fly Melt Programming

4 x 12

DB Overhead Tricep Extension

Push Up Melt Programming

4 x MAX

DB Heel Elevated Goblet Squat Melt Programming

4 x 15

DB Single Arm Kneeling Shoulder Press Melt Programming

4 x 12

DB Decline Chest Press Melt Programming

4 x 12

BB Romanian Deadlift Melt Programming

4 x 12

DB Tricep Extension Melt Programming

BB Bicep Curl Melt Programming

4 x 12

Bicycle Sit Up Melt Programming

4 x 50

Warmup 3 Rounds 100m Run 2 DB Alt Hang Snatch 2 Burpee 2 DB Single Thruster Compound Lift before the WOD BB Back Squat 5 Reps at 80% of 1RM (1 rep max) 5 Reps at 80% of 1RM 5 Reps at 80% of 1RM 5 Reps at 80% of 1RM 5 Rep at 80% of 1RM MetCon BEGINNER - Scaled Buy In 600m Run Then, 20-14-8 DB Alt Hang Snatch (40/20 lb) Burpee Over DB DB Single Thruster (40/20 lb) Then, 200m Run Then, 8-14-20 DB Alt Hang Snatch (40/20 lb) Burpee Over DB DB Single Thruster (40/20 lb) Cash Out 600m Run INTERMEDIATE - Rx Buy In 800m Run Then, 22-16-10 DB Alt Hang Snatch (50/30 lb) Burpee Over DB DB Single Thruster (50/30 lb) Then, 400m Run Then, 10-16-22 DB Alt Hang Snatch (50/30 lb) Burpee Over DB DB Single Thruster (50/30 lb) Cash Out 800m Run ADVANCED - Rx+ Buy In 1,000m Run Then, 24-18-12 DB Alt Hang Snatch (50/30 lb) Burpee Over DB DB Single Thruster (50/30 lb) Then, 600m Run Then, 12-18-24 DB Alt Hang Snatch (50/30 lb) Burpee Over DB DB Single Thruster (50/30 lb) Cash Out 1,00m Run Bonus Accessory Work (after WOD) 4 Rounds 12 BB Romanian Deadlift 12 DB Goblet Squat

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

Strict Pull Up Melt Programming

3 x 5

BB Deadlift Melt Programming

4 x 12

Bent Over DB Row

4 x 12

DB Incline Bicep Curl Melt Programming

4 x 12

BB Bicep Curl Melt Programming

4 x 12

DB Single Bicep Curl Melt Programming

4 x 12

DB Dual Rear Foot Elevated Split Squat Melt Programming

4 x 12

DB Side Raise Melt Programming

4 x 15

DB Incline Chest Press Melt Programming

4 x 12

DB Single Arm Bent Over Row Melt Programming

4 x 12

DB Overhead Tricep Extension

4 x 12

DB Dual Hammer Curl Melt Programming

4 x 12

V-Ups

4 x 20

Warmup 3 Rounds 4 BB Deadlift (empty bar) 4 Calories - Air Bike 4 Push Up 4 BB Power Clean (empty bar) Compound Lift before the WOD BB Bench Press 5 Reps at 80% of 1RM (1 rep max) 5 Reps at 80% of 1RM 5 Reps at 80% of 1RM 5 Reps at 80% of 1RM 5 Rep at 80% of 1RM MetCon BEGINNER - Scaled 12 Minute AMRAP 10 BB Deadlift (155/105 lb) 10/6 Calories - Air Bike 5 Handstand Push Up OR 5 Feet Elevated Pike Push Up 5 DB Devil Press (40/20 lb) -Rest 4 Minutes- 12 Minute AMRAP 10 BB Power Clean (95/65 lb) 10/6 Calories - Air Bike 5 Burpee Pull Up 5 DB Thruster (40/20 lb) INTERMEDIATE - Rx 12 Minute AMRAP 10 BB Deadlift (185/125 lb) 10/6 Calories - Air Bike 5 Handstand Push Up OR 5 Feet Elevated Pike Push Up 5 DB Devil Press (50/30 lb) -Rest 4 Minutes- 12 Minute AMRAP 10 BB Power Clean (115/80 lb) 10/6 Calories - Air Bike 5 Burpee Pull Up 5 DB Thruster (50/30 lb) ADVANCED - Rx+ 12 Minute AMRAP 10 BB Deadlift (225/155 lb) 10/6 Calories - Air Bike 5 Handstand Push Up 5 DB Devil Press (60/40 lb) -Rest 4 Minutes- 12 Minute AMRAP 10 BB Power Clean (135/95 lb) 10/6 Calories - Air Bike 5 Burpee Pull Up 5 DB Thruster (60/40 lb) Bonus Accessory Work (after WOD) 4 Rounds 10 DB Chest Press 10 DB Chest Fly 10 Push Up

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)

BB Back Squat Melt Programming

5 x 5

BB Romanian Deadlift Melt Programming

3 x 6

DB Lunge

3 x 8

DB Heel Elevated Goblet Squat Melt Programming

3 x 10

Calf Raise

3 x 10

BB Front Squat Melt Programming

4 x 12

DB Strict Shoulder Press Melt Programming

4 x 12

BB Bench Press Melt Programming

4 x 12

BB Deadstop Row Melt Programming

4 x 12

BB Skull Crusher Melt Programming

4 x 12

DB Bicep Curl Melt Programming

4 x 12

Hanging Knee Raise Melt Programming

4 x MAX

Warmup 3 Rounds 4 Burpee 20 Single Under 4 Calories - Any Machine Compound Lift before the WOD 3 Sets x 12 Reps DB Single Arm Bent Over Row (each arm) Superset With 3 Sets x 5 Reps Pull Up (strict/banded/jumping) MetCon BEGINNER - Scaled FT (For Time) 15-12-9-6-3 Burpee 150-120-90-60-30 Single Under 25-20-15-10-5 Calories - Any Machine INTERMEDIATE - Rx FT (For Time) 21-18-15-12-9 Burpee 200-160-120-80-40 Single Under 30-25-20-15-10 Calories - Any Machine ADVANCED - Rx+ FT (For Time) 24-21-18-15-12 Burpee 250-200-150-100-50 Single Under 30-25-20-15-10 Calories - Any Machine Bonus Accessory Work (after WOD) 3 Rounds 10 BB Bent Over Row 10 DB Deadlift

Minimal Equipment 06

Warmup Open up hips 3 Rounds 5 Burpee 5 Box Jump Run 100m 28 MINUTE EMOM 1) 200m Run 2) 15 Up Down 3) 45 Second Plank 4) 14 Box Step Up (24/20 in)

Barbell Incline Bench Press

5 x 5

Seated DB Press

3 x 8

DB Decline Chest Press Melt Programming

3 x 8

Close Grip Bench Press

3 x 8

DB Tricep Extension

3 x 8

BB Strict Shoulder Press

5 x 5

BB Front Foot Elevated Reverse Lunge Melt Programming

4 x 12

DB Front Raise Melt Programming

4 x 12

DB Chest Fly Melt Programming

4 x 12

Strict Pull Up Melt Programming

4 x MAX

Elbows Out DB Tricep Press

4 x 12

DB Incline Bicep Curl Melt Programming

4 x 12

Plank Hold Melt Programming

3 x 60

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

DB Shrug

4 x 12

DB Pullover

4 x 12

Chin Up Melt Programming

3 x 5

BB Deadstop Row Melt Programming

4 x 12

DB Dual Hammer Curl Melt Programming

4 x 12

Incline DB Row

4 x 12

BB Back Squat Melt Programming

4 x 12

BB Upright Row Melt Programming

4 x 12

Barbell Incline Bench Press

4 x 12

DB Good Morning

4 x 12

Tricep Pushdown

4 x 12

DB Single Bicep Curl Melt Programming

4 x 12

Russian Twist

4 x 50

Warmup 3 Rounds 2 Pull Up 4 DB Chest Press 6 American KB/DB Swing Compound Lift before the WOD 12 Minute EMOM 1) 12 BB Skull Crusher 2) 12 DB Hammer Curl 3) 4 Chin Up MetCon BEGINNER - Scaled 5 RFT (Rounds For Time) 5 Pull Up (strict or assisted) 10 DB Chest Press (40/20 lb) 15 American KB/DB Swing (35/15 lb) 20/15 Calories - Row OR Ski -Rest 1:00 b/t rounds- INTERMEDIATE - Rx 5 RFT (Rounds For Time) 5 Pull Up (strict) 10 DB Chest Press (50/30 lb) 15 American KB/DB Swing (53/35 lb) 20/15 Calories - Row OR Ski -Rest 1:00 b/t rounds- ADVANCED - Rx+ 5 RFT (Rounds For Time) 5 Pull Up (strict) 10 DB Chest Press (60/40 lb) 15 American KB/DB Swing (70/53 lb) 20/15 Calories - Row OR Ski -Rest 1:00 b/t rounds- Bonus Accessory Work (after WOD) 4 Rounds 8 BB Bicep Curl 8 Banded Tricep Pressdown OR 8 Dips

Minimal Equipment 07

Warmup 3 Rounds 4 DB Thruster 4 Burpee 4 Squat Jump 8 RFT (ROUNDS FOR TIME) 8 DB Dual Front Squat 8 DB Dual Thruster 8 DB Dual Shoulder to Overhead 8 DB Dual Reverse Lunge 8 Burpee 8 Butterfly Sit Up 8 Push Up 8 Squat Jump Aim to finish around 30 minutes. This one was a crazy burner!

Single Leg RDL

3 x 12

DB Step Up

3 x 12

DB Dual Front Squat Melt Programming

3 x 12

DB Rear Foot Elevated Split Squat

3 x 12

Barbell Hip Thrust

3 x 12