Warm-up: General Cardio WOD: 1 arm RKBS 1 arm suitcase dead 3 x 6 each Lateral Step-up 3 x 6 Eccentric Ankle 20 total each Box Hammy Curls Front Rack Step 3 x 6 each Kb Psoas Mobs Glute Bridge 20 total Lemon Squeezer 20 total L-hang 3 x 15sec

WOD: 15 min AMRAP P1- Row Max Meters P2- Run 400m Then for time 100 Push-up 100 Sit-ups 100 Air Squats

Strength: Bulgarian Splits 5-4-3-2-1 >> Hip Thrust x 8 WOD: Fun Fitness Friday 12-9-6 OHS Strict CTB then 12-9-6 Deadlift BMU

Strength: Shoulder Press 5-5-5 Push Press 3-3-3 Split jerk 1-1-1 WOD: 20 min AMRAP with a partner 5 Clean and Jerk 155/105 10 Burpees 15 Cals (Row,Bike, Ski, Run 150 20 Sit-ups Cardio changes everytime

Warm-up: Knee test Box Step-up Clam Shells 3 x 10 each side Strength: Back Squat 5-4-3-2-1 then 3 x 10 Glute Ham Raise WOD: RKC 5 Min test or 100 Reps

Warm-up Shoulder Tests and Cuban Press Strength: Bench Press 5-4-3-2-1 >> Super Set Strict Pull-ups WOD: Push Pull JT 21-15-9 HSPU Pull-ups Push Ups

Drew's Weekly Words of Wisdom Before you can be a master over other people, you must first master yourself. Mastering your mind is the first step in mastering yourself. This Week's Hyperformance Podcast - BUIYATAOO is NOT enough. HERE Updates ala Drew = Drew-dates? WEEK 5 PRESENTED BY Savannah River Brewing Co! Congratulations Suck It Up Buttercups, our FNL Champion! And a huge thank you to all our sponsors for helping to make each week a little more awesome. What's next

HPA Coaches thank you for all the hard work during the Open. You are amazing and inspiring. Warm-up: Bullet Proof Shoulders Strength: Front Squat 5-4-3-2-1 then Deadlift 5-4-3-2-1 WOD: Tabata Air Squat Tabata Sit-up Cash-out: Beach Abs

WOD: Murph Prep 2 With a partner 200-400m Run Repeats until both run 4 times then, 3 Rounds one person working at a time 10 Pistols (L+R=1) 20 weighted Push ups 30 PM GHD sit-ups

19.5!!! The finale. Open Gym WOD: Open Gym WOD 2 4 Rounds Walking Pace 1 Power Snatch 2 OHS 3 Push Press 4 Step-ups 5 Box Jumps 6 Burpees 7 Sit-ups 21 Double Unders