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Main – CrossFit Weightlifting Back Squat (1X5@65% 1X5@70%, 1X5@75%, 1X5@80% ) Metcon Mind Eraser (AMRAP – Rounds and Reps) “Mind Eraser” AMRAP 20: 7 Power Cleans, 135/95 7 Burpees 200m Run

Main – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.

Main – CrossFit Endurance Metcon (Time) Partner WOD For time: 4 Rounds 1 round consists of Partner A runs 400m Partner B rows 400m Partner A rows 400m Partner B runs 400m Metcon Metcon (AMRAP – Reps) 15 min AMRAP Partner A does AMRAP Wall Balls, while Partner B does a 100m Farmers Carry with

Main – CrossFit Weightlifting Deadlift (6×3) Metcon Metcon (AMRAP – Reps) AMRAP 5 Rounds Min 1 HSPU 30 sec rest Min 2 DU 30 sec: rest Min 3 Pull-ups 30 sec rest Scaled HSPU = Push ups DU = Singles Not counting attempts Pull-ups = ring rows

Main – CrossFit Weightlifting High-Hang Clean (6 x 3) Metcon Metcon (30 Rounds for reps) EMOMx30 Odd: 15 Cal Row Even: 15 Burpees

Main – CrossFit Weightlifting Shoulder Press (EMOM 14: ) Odd: 5 Back Squats Even: 5 Strict Press You can come off the rack if needed. Use the same weight for your back squat as you use for your strict press. High-Hang Snatch (High Hang Squat Snatch 7×1) High Hang Squat Snatch 7 x 1 High

Main – CrossFit Metcon Metcon (Time) Team of 3 One Athlete working at a time 100 Pull ups 100 Burpees 100 Box Jumps, 24/20 100 KBS, 32/16 100 Box Jumps, 24/20 100 Burpees 100 Pull upsDO NOT CLICK RX IF you do not do EVERYTHING RX. Every pull-up must be from a dead hang and

Main – CrossFit Weightlifting Front Squat (1X5@60%, 1X5@65%, 2X5@70%) Metcon (Time) Partner WOD 1k Row 1k run 30 Clean & Jerk, 135/95 200 Air SquatsOne person works at a time partner A rows as many meters as decided on and then switch partners to accomplish a total of 1k. One rower per team. One partner

Main – CrossFit Endurance Metcon (Time) 3 x 30 cal row 1 min rest between rounds Metcon Metcon (AMRAP – Reps) EMOM 24 min Min 1: 10 Box Jumps 24/20 Min 2: 10 Deads 185/135 Min 3: 10 Wall Balls 20/14 Min 4: 10 Ring Dips Min 5: 10 T2B Min 6: Rest

Main – CrossFit Weightlifting Shoulder Press (5×1) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Strict Press, 95/65 Strict Pull up Metcon Metcon (No Measure) Not for time. Just get it done. 3 Rounds 20 GHDSU 30 Hip Extension 40 Abmat Sit ups