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All Levels
Every 2:00, for 20:00
10 BW Squats
8 Push ups
5 Pull ups

3 Rounds
300m Partner Resisted Runs w/ Tire (45lb, 25lb)
Rest 3:00 
*Each Partner Sprints w/ tire for 150m then switches at the corner

Context matters
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“I’d rather be a failure at something I love than a success at something I hate.” – George Burns

Level Two
A. Clean x1x20 @65% Rest :30
B. Front Squat x4 every 2:00 @80% for 8:00

then….
3 Rounds for Quality
10 Ring High Fly’s (T’s)
10 Partner Leg Toss
45-sec Finger tip Hangs

Level One (TEST DAY)
Skill
Hang Clean (Squat or Power Variant)
Deadlifts

Workout
A1. Deadlifts x2x10 (Build weight up each round as needed)
A2. DB Weighted Step-up x8/hand x3
*Step-ups after every 3rd round of Deadlifts
*Record 2 RM DL, 3 RM weighted step

Why you should drink cold water during exercise
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‎”All you need is one person to look at you, just to believe in you …” – Will Johnson

Kiehler after a hike on his cruise around the Caribbean!

Level Two
6 Rounds
400m Run
15 KB Swings
40 Double Unders
Rest 2:00

3 Rounds of MB Lunge Complex
5 Lateral Lunges R/L
5 Lunges
5 Reverse Lunges
5 Cross-over Lunges R/L

Level One
Skill
Rowing

Partner Workout
250- 500 – 750 – 1000 M Row
*Record total time & overall row meters
*Partners must complete 10 Jumping Pull-Ups while Partner Rows

Lose weight, sleep better
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“Knowledge has to be improved, challenged, and increased constantly, or it vanishes.” – Peter Drucker

Level Two
1k Row
20 Russian Triangles
20 Wall Balls
500m Row
20 Thrusters (95lb, 75lb)
600m Run
20 Burpees
20 MB Mountain Climber Jumps
1200m Run
*25:00 min Cap

Ab/Mobility
20 Bird Dogs (Total)
20 Dead Bugs (Total)
20 Scorpions (Total

Level One (TEST DAY)
Skill
Jerk

Strength
A. Push Jerk x2x5
B1. Strict Chin-ups x5 or COB Hold x4 Rest :30
*1st 3 sets are attempts to get :30 chin-over-bar hold
B2. Dips x5 x 4 Rest :30
B3. Low Box Front Squat x5x4 Rest 1:00

6:00 Partner Sled Drag (45lb, 25lb)
*Partners switch every 1:00.
*Goal: get around the building / travel the farthest

5 things fit, productive people do during the last hour of the workday
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“By failing to prepare, you are preparing to fail.” -Benjamin Franklin

Level Two
A. In 15:00, find 1RM Power Clean
B. Max UB Pull ups
C1. Grip Plate Exchanges (35lb, 25lb) x10/Touches x3 Rest :30
C1. BB Hip Bridges x10x3 Rest :30

Level One
Skill
Kip Swing/Jumping Pull-up

Workout
800m
10 Step-up/Leg
5 Jumping Pull up
400m
10 Step-up/Leg
5 Jumping Pull ups
200m
10 Step-up/Leg
5 Jumping Pull up
*Scale Pull ups to Ring Rows

Tip 482: Improve your cholesterol by eating eggs!
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“There are no secrets to success. It is the result of preparation, hard work and learning from failure.” – Colin Powell

All Levels
4 Rounds of Partner WOD
“Partner A” runs 300m Run
While Partner A runs, “Partner B” does AMRAP
10 Tic Tac
10 KB Russian Swings
5 Burpees
*Once Partner A finishes run, Partner B runs and Partner A does AMRAP.
*1 Round = both partners run and AMRAP

All Levels
Partner WOD
2k Partner Row
60 Thrusters
60 Pull-ups
600M Partner Tag (100M per partner, then switch)
*Partners split everything

Awaken the glute monster!
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“Ultimately, the only power to which man should aspire is that which he exercises over himself.” – Elie Wiesel

Level Two
A1.DB Bent over Rowx8x4, 20X0 Rest :30
A2.Farmer Walk (R2R)x2x4 Rest :30
A3.DB Reverse Lungesx8/ea legx4 Rest :30

8 Rounds
Shuttle Run 50m-100m
10 American Swings
5 Pull ups
Rest 1:00

Level One
Skill
Headstand to Handstand Holds
Wall Walk
Kick up

Workout
3 Rounds of 5:00 AMRAP
10 Ring Rows
15 Cowbell Swings
20 Squats
400m Run
Rest 2:00
*Total Time Recorded

The stress of life: How stress can impact your workout
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“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” – Thomas Jefferson