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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

Main – CrossFit Weightlifting Floor Press (5-4-3-2-1 add weight each set) Metcon Black & Blue (Time) “Black & Blue” 5 RFT: 10 Power Cleans, 135/95 10 Burpees

Main – CrossFit Weightlifting Back Squat (3×3, across) Sumo Deadlift (1×3, heavy) Metcon Metcon (7 Rounds for reps) EMOMx14 Odd: 5 Sumo Deads, 315/225 + 15 Air Squats + AMRAP Double unders Even: Rest Score is # of DU

Main – CrossFit Metcon 1: Heather (Time) Cash in: 800m Run, followed by: 5 Rounds 12 C2B 9 Squat Snatch, 95/65 6 Strict HSPU Cash out 800m Run 20 Burpees 2: Metcon (8 Rounds for reps) 4 Rounds NOT for time of: Max unbroken Muscle ups Max Bench Press, bodyweight There is no rest between

Main – CrossFit Weightlifting 1: Front Squat (5×5, across) Metcon 2: Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# 3: Metcon (Time) Rowing 3x1000m, 3 minutes rest