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Main – CrossFit Metcon Double Grace (Time) “Double Grace” 60 Clean and Jerks, 135/95 Post WOD Metcon (No Measure) 10 Minutes row or jog at a moderate pace.

Main – CrossFit Weightlifting Back Squat (5×7 back squats, across) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups35# for women

Main – CrossFit Snatch Complex (5×1) 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck Metcon Metcon (Time) Happy Birthday Ben For Time: 21 Front Squats, 135/95 21 KBS, 32/24kg 400m Run 15 Front Squats, 135/95 15 KBS, 32/24kg 400m Run 9 Front Squats, 135/95 9 KBS, 32/24kg

Main – CrossFit Weightlifting Deadlift (75% 3×5) Sumo Deadlift (45% 1×20) Metcon Burpees and DU (AMRAP – Rounds and Reps) AMRAP 12: 10 Burpees 25 Double-Unders

Main – CrossFit Weightlifting Overhead Squat (Heavy Single) Off the rack Snatch Balance (Heavy Single) Off the rack Squat Snatch (Heavy Single) Back Squat (7×5 across)

Main – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 50 Wallballs (20/14) 50 Double-Unders 40 Box Jumps 40 Toes to Bar 30 Chest to Bar Pull-Ups 30 Burpees 20 Power Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Muscle-Ups

Main – CrossFit Weightlifting Front Squat (5×7 across) Gymnastics Chest-To-Bar Pull-ups (Max strict C2B pull-ups) Metcon Metcon (Time) 3 RFT: 7 Dead Lifts, 275/185 30 Air Squats 7 Strict HSPU

Main – CrossFit Weightlifting Shoulder Press (EMOM10: 2 Strict Shoulder Press) Deadlift (EMOMx10:) Even: 6 Deads Odd: 10 Calorie Row Metcon Metcon (AMRAP – Rounds and Reps) Ascending Ladder for 7 minutes 20 DU, 1 Power Snatch(115/80) 20 DU, 2 Power Snatch 20 DU, 3 Power Snatch

Main – CrossFit Weightlifting Power Clean (1RM) Metcon Metcon (Time) 7 RFT: 5 Power Cleans (70%) 30 DU 7 Strict Pull ups

Main – CrossFit Weightlifting Power Snatch (Snatch EMOMx15) EMOMx15 Min 1: 30# under PR Min 2: 25# under PR Min 3: 20# under PR Min 4: 15# under PR Min 5: 10# under PR Repeat 3x Record your heaviest Snatch which you should end up doing on the 5th minute a total of 3 sets