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Main – CrossFit Weightlifting Back Squat (10-8-6-4-2) Increase weight each set. Metcon Karabel (AMRAP – Rounds and Reps) AMRAP 15: 3 Power Snatches (135/95) 15 Wallballs (20/14)

Main – CrossFit Weightlifting Push Press (10×3, across) Metcon Metcon (Time) 4 RFT 10 T2B 10 Thrusters 95/65 10 Front Rack Walking Lunges 95/65

Main – CrossFit Weightlifting Floor Press (6×2, across) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 15-Minute Clock Row 1000 Meters In time remaining, AMRAP: 30 Wallballs (30/20) 30 Burpees One person works at a time

Main – CrossFit Weightlifting Front Squat (7×5, across) Weightlifting Deadlift (3 Rep Max, touch and go with good form) Metcon Metcon (Weight) EMOMx14 Odd: 7 Dead Lifts, 70% of 3-rep max Even: 200m Run

Main – CrossFit Metcon Double Grace (Time) “Double Grace” 60 Clean and Jerks, 135/95 Post WOD Metcon (No Measure) 10 Minutes row or jog at a moderate pace.

Main – CrossFit Weightlifting Back Squat (5×7 back squats, across) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups35# for women

Main – CrossFit Snatch Complex (5×1) 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck Metcon Metcon (Time) Happy Birthday Ben For Time: 21 Front Squats, 135/95 21 KBS, 32/24kg 400m Run 15 Front Squats, 135/95 15 KBS, 32/24kg 400m Run 9 Front Squats, 135/95 9 KBS, 32/24kg

Main – CrossFit Weightlifting Deadlift (75% 3×5) Sumo Deadlift (45% 1×20) Metcon Burpees and DU (AMRAP – Rounds and Reps) AMRAP 12: 10 Burpees 25 Double-Unders

Main – CrossFit Weightlifting Overhead Squat (Heavy Single) Off the rack Snatch Balance (Heavy Single) Off the rack Squat Snatch (Heavy Single) Back Squat (7×5 across)

Main – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 50 Wallballs (20/14) 50 Double-Unders 40 Box Jumps 40 Toes to Bar 30 Chest to Bar Pull-Ups 30 Burpees 20 Power Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Muscle-Ups