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Main – CrossFit Endurance Metcon (Time) Rowing 10x200m, :30 rest Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Power Cleans, 135/95 200m Run after every set of PC

Main – CrossFit Metcon 1: Metcon (AMRAP – Rounds and Reps) 1. AMRAP 15:00 min 10 T2B 15 BJ, 24/20″ 20 Wall Balls, 20/14 Weightlifting 2: Front Squat (EMOM 5:00min Get 3 Front Squats) Extra work if you want an after WOD Metcon (No Measure) Accessory Work 2 rounds NOT for time of: 5 Glute

Main – CrossFit Weightlifting Floor Press (4×8 close grip and use same weight for all sets) Metcon “Surfer on Acid” (Time) “Surfer on Acid” 3 RFT: 400m Run 21 Burpees Extra work if you want an after WOD Squat Clean Thruster (EMOMx7: 2 Squat Clean Thrusters)

Main – CrossFit Weightlifting Shoulder Press (Strict press same weight for all 3×8) NO Bend in the Legs Push Press (Push Press same weight for all 3×5 ) Push Jerk (Push Jerk same weight for all 3×3 ) Come off the rack Metcon Metcon (Time) For Time Cash in 100 Double Unders 3 RFT: 15

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