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Main – CrossFit Metcon 31 Hero’s (AMRAP – Rounds and Reps) Teams of 2, AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 BJ (30/24) *One partner always running 400m with 45/25 plate

Main – CrossFit Weightlifting Front Squat (10×3, across) Metcon Metcon (Time) 3 RFT: 75 Double Unders 50 Air Squats 25 Calorie Row

Main – CrossFit Weightlifting Sumo Deadlift (5×5) EMOM for 10:00 Even 5 Touch & Go Sumo Deadlifts 65% Odd 30 DU Metcon A Jersey Sandwich (Time) 25 Deadlifts (225/155) 50 Wallballs (20/14) 25 Deadlifts (225/155)

Main – CrossFit Metcon Metcon (Time) For Time: 500m Row Metcon Metcon (Time) 10 Clean and Jerks 135#/95# 10 Pullups 8 Clean and Jerks 10 Pullups 6 Clean and Jerks 10 Pullups 4 Clean and Jerks 10 Pullups 2 Clean and Jerks 10 Pullups

Main – CrossFit Weightlifting Front Squat (5×7, across ) Stay on track we will max out soon. Metcon Metcon (Time) 21 Unbroken* Strict Press, 115/75 800m Run 18 Unbroken* Strict Press, 115/75 800m Run 15 Unbroken* Strict Press, 115/75 800m Run *200m Run penalty must be completed any time the strict press is broken.

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.