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Main – CrossFit Weightlifting Shoulder Press (1×5 65%, 1×5 75%, 1×5+ 85%) EMOM 10min: Metcon (10 Rounds for reps) EMOM 10 min of: 4 Burbees 6 Ring dips

Main – CrossFit Weightlifting Back Squat (1×5 65%, 1×5 75%, 1×5+ 85%) Metcon Metcon (Time) 3 rounds for time: 400m row 5 Deadlifts 55% 1RM 15 Pull-ups

Main – CrossFit Weightlifting Power Snatch (6×3 ) Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP: 15 Box Jumps (24/20) 12 Front Squats (135/95) 9 C2B Pull-ups

Main – CrossFit Weightlifting Jerk (Log your heaviest load) Metcon Metcon (Weight) EMOMx15 5 rounds of: Min 1 – 7 Push Jerks at 60% of best lift from #1 Min 2 – :45 second hollow hold Min 3 – 5 strict pull-ups**The Push Jerk can come off the rack.**

Main – CrossFit Weightlifting Front Squat (3×2) Metcon Metcon (Time) Partner WOD 3 rounds: 50 Wall Balls (20/14#) (9’/10′) 50 Sumo Dead Lift High Pull (75/55) 50 Box Jumps (24/20′) 50 Burpees 50 Calorie Row Rest 1:00 Between Rounds One rower per team and one person working at a time.

Main – CrossFit Metcon AD/RX: Metcon (AMRAP – Rounds and Reps) 6 min AMRAP: ADV RX 1 Clean and Jerk, 205/135 2 Front Squat, 205/135 3 Ring Muscle ups RX 185/125 Scale: Metcon (AMRAP – Rounds and Reps) 6 min AMRAP: 1 Clean and Jerk, 135/95 2 Front Squat, 135/95 3 Pull-ups Metcon Metcon (AMRAP

Main – CrossFit Metcon Rx: Metcon (Time) 21-15-9 Dead Lift 245/165# Box Jump, 24/20″ Wall Ball, 20/14# (10’/9′) Metcon RX: Metcon (Time) 5 Rounds 50 Double Unders 10 alternating Pistols (5/side)

Main – CrossFit Metcon Metcon (Time) Partner WOD 100 meter Double KB Overhead Walking Lunge 24/16kg Partner A does 50 m then Partner B does 50 m. Metcon RX: Metcon (Time) “Deck of Cards” Number represents repetitions (Face cards = 10, Aces = 200m Run) Suit represents the movement. PARTNER WOD: Hearts = HRPU hips

Main – CrossFit Skill Work Skill: Metcon (AMRAP – Reps) 5 min AMRAP Get as many rope Climbs as possible in 5 minutes Metcon AD/RX: Metcon (AMRAP – Rounds and Reps) ADV RX 20 Min AMRAP: 200 Double unders 60 Air Squats 50 Wall Balls, 20/14 (10’/9′) 40 Burpees 30 T2B 20 Strict HSPU 10

Main – CrossFit Weightlifting Front Squat (EMOMx8: 3 Front Squats) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 9 Deads, 155/105 6 HC, 155/105 3 Jerks, 155/105