It surely does!

Start up(14)
stretch 2 mins
Roll any hot spots(4)

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(6)
10 air squats
10 plank to bridge
10 hollow rocks

Power(15)choose one or two
Floor press 3x5@75% of 1rm
deadlift 3x2
oh squat 3x3(work up)

Fitcamp
3rds
400m run
120 jump rope/40 du's
60 knee tap crunch

Metcon(10)
amrap 11
800m run
then
7 box jumps/step ups 24/20
7 mb sit up 20/14

Metcon-comp
amrap 11
1500m row
then
5 ghdsu
5 box jumps 30/24

Record row/run time in comments

Finisher
2 min hip opener
30 w raise
100 flutter kicks

#Strength

6 x 3 @ zone 2 (M) of:

• BB hang snatch-grip high pull

Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

Partner up. 2 groups per station:

Slamball Shuttle (2 slamballs ~20ft apart. Pick up one, sprint with it to the second, drop the first and pick up the second then run it back. Then switch with your partner)
Ski Erg Side Pulls (switch every 20 reps) *Hold plank while you rest
TRX Jump Squat-Row (switch every 10 reps)

4mins per station, 30 sec rest between

18mins

(watch at :20)

For 30 minutes, descend the following ladder:

27-24-21-18-15-12-9
Row or ski for calories
Sit ups
Wall balls (to target)
Double unders

Rest as needed.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

gym goat(5)

Power(15)
week 6
back squat- pull chart
3@70%
3@80%
3@90% max reps

Fitcamp
Dice (230)

Metcon (15)
3rds
15 thrusters 95/65
400m run
2 rope climbs/6 strict pull ups

Metcon-comp(15)
3rds
10 muscle ups
10 thrusters 105/75
500m row

Finisher
30 v ups
1 min couch stretch per
1 min shoulder distraction

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(15)
bench or strict press- chart week 5
choose one or two
front squat 5x1 climb
deadlift 5x1 climb

Fitcamp
20 oh walking lunge 35#
30 rope slams
40 kbs 35#
50 cal row or airdyne
40 kbs
30 rope slams
20 oh walking lunge 35#

Metcon(18)
30 box jumps/step ups 24/20
1 rope climb
400m run
20 box jumps/step ups
2 rope climbs
400m run
10 box jumps/step ups
3 rope climbs
400m run

Metcon-comp(18
30 wallballs
30 pull ups
30 cal airdyne
20 wallballs
20 chest to bar
20 cal row
10 wallballs
10 bmu
10 cal airdyne

Finisher
60 rtw
30 t raise
1 min couch per

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 hip extension

hi hang clean 2 sec catch and jerk 2 sec catch 3x2(7)
clean work up to a heavy(13)

Metcon
otm 10
4 cleans @70% of your one rep max. Increase load throughout if form allows.

then
max rep burpees in 3 mins

score equals number of burpees

Metcon-comp
otm 10
4 cleans @70% of your one rep max. Increase load throughout if form allows.

then
max rep hspu in 3 mins

score equals number of hspu

Finisher
100 flutter kicks
25 pass through
25 good morning
low back smash

clean high pull+ hang clean + clean (full)
6x(1+1+1)x75%

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

Power(16) choose one or two
bench/strict press(choose)-chart week 1
front squat 5x3
deadlift 5x1 hvy

Fitcamp
40-20-10-5
cal airdyne/row
dB thrusters
mb sit ups

Metcon(12)
emom 12
even- 12 box jumps/step ups 24/20
odd- 12 thrusters 75/55

Metcon-comp (12)
even- 16 pistol squats
odd- 10 ring dips

Finisher
100 rtw
30 t raise
30 hip rotations