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Main – CrossFit Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ Mobility

Main – CrossFit Weightlifting Hang Snatch (Work up to a heavy single) Metcon Metcon (Time) 3 RFT: 15 Hang Clean, 135/95 50 Double unders 12 Hang Clean, 135/95 50 Double unders 9 Power Clean, 155/105 50 Double unders 6 Power Clean, 185/135

Main – CrossFit Metcon Metcon (Time) 5 rounds of: 3 Strict HSPU 6 Strict T2B 12 Air Squats 18 Cal Row RX T2B from guys from the high bar and HSPU 35lb plates with abmat Metcon Metcon (10 Rounds for reps) EMOMx20 Odd: 100m Run Even: 10 Ring Dips RX is from the rings

Main – CrossFit Weightlifting Front Squat (6×6, across) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 10 Snatches 135/95 15 Calorie Row Rest 90 seconds between rounds. ADV RX 10 1-arm Snatches (5/side), 32/24kg

Main – CrossFit Weightlifting Clean Complex 2 Clean Deadlift pausing at the knees + Hang Squat Clean + Squat Clean – work up to a heavy single Metcon (Time) 3 RFT: 500m Row 30 Box Jumps, 24/20 20 Push Press, 115/80

Main – CrossFit Weightlifting Deadlift (12×2 70%) Metcon Metcon (AMRAP – Reps) In Teams of 2, 2 rounds: 2:00 Air Squats 2:00 Deadlifts (185/135) 2:00 Hand Release Pushups 2:00 T2B One athlete holds a Static Hold while other accumulates reps. For RX: push-ups are not the worm, hips come off the floor first. Air Squats

Main – CrossFit Weightlifting Power Clean (1 RM) Metcon Metcon (Time) 21-15-9 Power Clean, 155/105 Bar Facing Burpee

Main – CrossFit Skill Work Handstand Walk (Practice Handstand Walking for 10-15 minutes) Metcon Metcon (Time) 3 RFT 10 KB Push Press, 32/24kg 10 Box Jump, 30/24″ Metcon (Time) 100-80-60-40-20 Double unders 25-20-15-10-5 AbMat sit-ups ADV RX 25-20-15-10-5 GHDSU

Main – CrossFit Weightlifting Back Squat (6×6, across) Metcon Metcon (Time) For Time 30-20-10-5 of: Pull ups Thrusters, 95/65 ADV RX = C2B Pull ups Extra work if you want an after WOD Snatch A. Snatch Grip Push Press, work up to a heavy single B. OHS, work up to a heavy single C. Snatch

Main – CrossFit Weightlifting Front Squat (5×1 across at 90% ) Hang Squat Snatch (5×1 across at 80%) Metcon Metcon (Time) 5RFT: 12 KBS, 32kg/24kg 12 T2B 250m Row Metcon (Time) For ADV RX only to be done before the above WOD 20 Muscle ups for time* *rest 90 seconds every time you break