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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

Main – CrossFit Weightlifting Front Squat (5×7 across) Gymnastics Chest-To-Bar Pull-ups (Max strict C2B pull-ups) Metcon Metcon (Time) 3 RFT: 7 Dead Lifts, 275/185 30 Air Squats 7 Strict HSPU

Main – CrossFit Weightlifting Shoulder Press (EMOM10: 2 Strict Shoulder Press) Deadlift (EMOMx10:) Even: 6 Deads Odd: 10 Calorie Row Metcon Metcon (AMRAP – Rounds and Reps) Ascending Ladder for 7 minutes 20 DU, 1 Power Snatch(115/80) 20 DU, 2 Power Snatch 20 DU, 3 Power Snatch

Main – CrossFit Weightlifting Power Clean (1RM) Metcon Metcon (Time) 7 RFT: 5 Power Cleans (70%) 30 DU 7 Strict Pull ups

Main – CrossFit Weightlifting Power Snatch (Snatch EMOMx15) EMOMx15 Min 1: 30# under PR Min 2: 25# under PR Min 3: 20# under PR Min 4: 15# under PR Min 5: 10# under PR Repeat 3x Record your heaviest Snatch which you should end up doing on the 5th minute a total of 3 sets

Main – CrossFit Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsKBS, 24/16kg Weightlifting Floor Press (2RM) Metcon Metcon (Time) 5 RFT: 12 Floor Press, 70% of bodyweight 10 Strict C2B Pull upsBe sure to do today’s programming in order. “Helen” is your top priority today.

Main – CrossFit Weightlifting Back Squat (Build in weight, 10 – 8 – 6 – 4 – 2) Metcon Metcon (Time) 4 RFT: 5 Bar Facing Burpees 10 Thrusters 75/55 5 Bar Facing Burpees

Main – CrossFit Metcon Unbroken (AMRAP – Reps) ADV RX Complete As Many Reps As Possible in: 1 minute of Power Snatches, 135/95 1 minute rest 1 minutes of Muscle ups 1 minute rest 1 minutes of Power Clean and Jerks, 155/105 1 minute rest 1 minutes of Muscle ups 1 minute rest 1 minutes

Main – CrossFit Weightlifting Power Clean (EMOM 7min: 3 Power Cleans) Start at 60# under your 1RM and add 5# each minute. Be prepared to share the 2.5# plates and 5# as soon as you are done. Metcon Metcon (AMRAP – Reps) Teams of 2 athletes complete as many reps as possible in 8 mins