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Main – CrossFit Weightlifting Clean and Jerk (EMOM 8min: 2 Clean & Jerks) Metcon Metcon (Time) 3 Rounds 20 Pull-ups 30 Wallballs 20/14 (9ft line for girls) 400m run

Main – CrossFit Weightlifting Back Squat (65%1×6, 70%1×6, 80% 2×6) Metcon Metcon (Time) 21 Power Snatches, 115/75 21 Lat. Barbell Burpees 15 OHS, 115/75 15 Lat. Barbell Burpees 9 Squat Snatches 115/75 9 Lat. Barbell Burpees

Main – CrossFit Weightlifting 1 Front Squat, 1 Push Press, 1 Thruster (4×1 ( a set consists of 1 FS, 1 PP, 1 Thruster)) All one set without dropping the bar. Metcon Metcon (Time) 5 Rounds 200m Run 40 DU (80 singles) 10 KBS 32/24kg

Main – CrossFit Weightlifting Muscle Snatch (Work up to 1×1) A. Work up to a heavy Muscle Snatche Snatch Balance (Work up to 1×1) Work up to a heavy Snatch Balance Power Snatch (Work up to a heavy Snatch 1×1) Metcon Metcon (Time) 21-15-9 Dead Lifts, 225/155 400m Run

Main – CrossFit Gymnastics Chest-To-Bar Pull-ups (EMOMx6: 7 unbroken C2B) Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double undersRX Box Jump

Main – CrossFit Weightlifting Overhead Squat (EMOMx8: 3 OHS) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 30 Overhead Plate Lunges, 45/25 25 Deads, 185/135 20 T2B 200m Run

Main – CrossFit Weightlifting Clean and Jerk (EMOMx10: ) EMOMx10: Power Clean + Hang Squat Clean + Push Jerk + Split Jerk Gymnastics Chest-To-Bar Pull-ups (C2B EMOMx7: 6 unbroken C2B) Metcon Metcon (Time) 3RFT: 400m Run 10 Front Squats, 135/95 50 Double unders ADV RX Front Squats 185/135 Games Athletes Programming below Metcon (Time) WOD

Main – CrossFit Weightlifting Snatch Complex (Power Snatch + Hang Squat + Squat Snatch) Work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: up ladder of 5-10-15-20-25-30… Wall Balls 30/20 – as high as possible. 5 Hang Power Clean, 165/115

Main – CrossFit Weightlifting Deadlift (Deadlift 1 RM) Weightlifting Deadlift (EMOMx12: 5 reps) Odd: 5 Dead Lifts – you choose the weight Even: 5 Weighted Pull ups – you choose the weight (If you don’t have weighted pull-ups do 5 pull-ups or ring rows)…scale as needed. Endurance Metcon (Time) For Time: Row 10x250m, :30 rest

Main – CrossFit Weightlifting Power Clean + 2 Front Squats + Jerk EMOM 7: Power Clean + 2 Front Squats + Jerk Gymnastics Chest-To-Bar Pull-ups (EMOMx7: 5 unbroken C2B) Metcon “Surfer on Acid” (Time) “Surfer on Acid” 3 RFT: 400m Run 21 Burpees