A) 15-10-5

Cal row                                     

Deadlift 275/185

  • Transitions should be fast and deads unbroken.

Rest 10 min 

Cal Assault bike


  • Transitions should be fast and Hspu unbroken.

Rest 10 minutes
b) box squat 

C) 4x

sprint 50m+walk 50m+run 400m

Rest :30

Sprint 50 m+walk 50m+run 400m

Rest 2 minutes


A) 4 Rounds
AFAFP (as fast as freaking possible)
10 hang squat cleans 175/115+20 cal assault bike
Rest as needed between rounds so you can go unbroken and stupid fast.

B) 10RM Touch & Go Deadlifts

C) 8 Rounds
5 SDHP 135/95
5 Thrusters 135/95


5 rounds nft 
A)5 strict press+4 pp+3pj+2 sj 

Max ring rows
B) 6 min AMRAP

Back and forth w partner

10 ghd

Plank hold


run 400 m+60′ HSW 

Row 500 m+60′ HSW 

Run 400 m+30′ HSW 

Row 500 m+30′ HSW 


if you missed Monday or Tuesday competition programming; do that today.

If not:

A) 1o00 m row+1000m run+100 dubs+20 muscle ups+100 dubs+1000 m run+1000m row

-keep all cardio elements well below redline. Breathe in through nose; out through the mouth.

B)5×5 box squat

Building each set 

C) 100 yard walking lunge. Carry something. Put it down no more than 3x.


recommend doing the comp training post class WOD.

A) 2 rounds

21 second hold+HSPU 

15 second hold+15 HSPU 

9 second hold+9 Deficit HSPU 12/8″

B) build to a heavy 

 1 power clean + 1 jerk + 1 front squat

Run 1 mile and hit 85% of your heaviest complex.