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Main – CrossFit Weightlifting Front Squat (5×5, across) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 50 Burpees over the Bar 30 Power Snatches (135/95) 10 Muscle-Ups

Main – CrossFit Box Squats (10 x 2, across) Metcon Metcon (Time) 7 Rounds 7 C2B Pull ups 7 Push Jerks, 155/105 7 Burpees ADV RX 2 Ring Muscle ups in place of C2B

Main – CrossFit Weightlifting Overhead Squat (Build to a heavy single) Hang Squat Snatch (Build to a heavy single) Metcon Metcon (Time) Row 5x300m Row, 1 minute rest between rounds

Main – CrossFit Weightlifting 1: Snatch Pull (12×3 3 position Snatch Pull) Snatch Pull EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight Pause for 3 seconds at each position then jump and shrug Pos. 1 – just below knees, work for vertical shins and back in full extension Pos. 2 – above knees,

Main – CrossFit Weightlifting Push Press (5×7, across) Metcon Metcon (Time) Cash-in: Overhead Squat Static Hold Accumulate 2:00 min total – 95/65 (For example: If you have to rest and put the bar down at 1 min and 30sec then you still have 30 sec to finish up your 2 min.) -then- 7 Rounds Guys

Main – CrossFit Weightlifting Front Squat (1 RM) Metcon Metcon (Time) 3 RFT: 400m Run 21 Pull ups 12 Hang Squat Snatches, 95/65 Optional Extra Strength Work Metcon (No Measure) Accessory Work 3 rounds of: 10 Hip Thrusts 10 Double KB Stiff Leg Deficit Dead Lifts 10 Double KB Bent-over Row You choose the weights.

Main – CrossFit Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups2) After the WOD 10-15 min of Mobility

Main – CrossFit Weightlifting Front Squat (3×3, across) Weightlifting The Big Clean Complex (1×1 log your heaviest weight and sets) 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press + High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push

Main – CrossFit Weightlifting 1) Lifting is optional. 2) If you can finish both within 1 hour then do WOD first. 3) ADV recommended to do weights first then WOD Snatch Pulls (5×1 Snatch Pull at 1RM Snatch weight) https://www.youtube.com/watch?v=Lny5dF4z228See video demo attached Snatch Shrugs (5×3 Snatch Power Shrugs at 1RM Snatch weig) https://www.youtube.com/watch?v=xuhq2gTUorYSee video

Main – CrossFit Weightlifting Back Squat (1 RM) Metcon Bench Mark 1 (Time) For time: 5 Clean and Jerks, 155/105 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats) 1,500m Row 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats) 5 Clean and Jerks, 155/105 ADV RX