| WOD:- | Monday - Competition |
| A) | Conditioning |
| . | EMOM 12 Min |
| . | Min 1:20/15 Cal Row |
| . | Min 2: 8-10 Burpees |
| . | Min 3: Rest |
| . | Rest 2 Min |
| . | EMOM 12 Min |
| . | Min 1:20/15 Cal Bike |
| . | Min 2: 16-20x SA DB Thrusters 22.5/15 (half each arm) |
| . | Min 3: Rest |
| B) | Accumualte 3 Minute Dead Hang |
| . | Accumulate 3 Min Plank |
| . | Accumulate 3 Min Iron Chair |
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| WOD:- | Performance |
| A) | Conditioning |
| . | EMOM 12 Min |
| . | Min 1:20/15 Cal Row |
| . | Min 2: 8-10 Burpees |
| . | Min 3: Rest |
| . | Rest 2 Min |
| . | EMOM 12 Min |
| . | Min 1:20/15 Cal Bike |
| B) | Min 2: 16-20x SA DB Thrusters 15/12.5 (half each arm) |
| . | Min 3: Rest |
| . | Accumualte 3 Minute Dead Hang |
| . | Accumulate 3 Min Plank |
| . | Accumulate 3 Min Iron Chair |
| WOD:- | Base & Teens |
| A) | Conditioning |
| . | EMOM 12 Min |
| . | Min 1:15/10 Cal Row |
| . | Min 2: 8-10 Burpees |
| . | Min 3: Rest |
| . | Rest 2 Min |
| . | EMOM 12 Min |
| . | Min 1:15/10 Cal Bike |
| B) | Min 2: 16-20x SA DB Thrusters 12.5/8 (half each arm) |
| . | Min 3: Rest |
| . | Accumualte 3 Minute Dead Hang |
| . | Accumulate 3 Min Plank |
| . | Accumulate 3 Min Iron Chair |
| WOD:- | Monday Strength & Conditioning |
| A) | Strength Training |
| . | 4 x 7 Front Squats @ 75-80% 1RM (90sec Rec) |
| . | 4 x ME Ring Dips (90sec Rec) |
| . | 4 x ME Strict Pull Ups (90sec Rec) |
| B) | Conditioning: 12min AMRAP |
| . | 15 KB Sumo Deadlift High Pulls 24/20 |
| . | 15 Burpees |
| . | 15 Cals on Assault Bike |