| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY |
| WG / Modified Barbara | MG | M | MG / Bodyweight Fran | G |
| 15 Pull Ups | 600 meter run | 4X 500 meter sprint best pace | 21 – 15 – 9 | 100 meter sprint |
| 40 situps | 50 pushups | 50 meter alternating lunges | Partner Assisted Pull Ups | 40 pushups |
| 60 air squats | 800 meter run | Push Up | 30 burpees | |
| 50 situps | Sit Up | 40 Situps | ||
| 1000 meter run | 30 Air Squats | |||
| 50 air squats | 100 meter sprint | |||
| 20 V Ups | ||||
| 15 Mountain Climbers | ||||
| 1 Mile Run 7:00 +/- | ||||
| NOTES | ||||
| 5 rounds for time | 1 round for time | For time | For Time | |
| 3 minutes rest / round | ||||
WOD Week 22
Previous post: Week 21
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