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Main – CrossFit Weightlifting Back Squat (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90%xMR) Work off of your 90% max. Metcon WOD (Time) 5 Rounds: 10 T2B 8 Thrusters 95/65 12 Front Rack Lunges 95/65 200m Run

Main – CrossFit Weightlifting Front Squat (1×5 45%, 1×3 55%, 1×5 65%, 1×5 75%, MR @ 85%) Metcon “Ogar Strong” (AMRAP – Rounds and Reps) AMRAP 14 min: 3 TNG Snatches 95/65 12 Wall Balls 20/14 Girls 9ft line ADV RX AMRAP 14 min 3 TNG Snatches 95/65 1 MU 12 Wall Balls 20/14

Main – CrossFit Skill DU and Handstand Holds Metcon WOD (Time) 4 rounds 200m Run 20 Pistols 20 HR Push Ups 20 Walking Lunge 20 sit-ups scale pistols with a band or do air squats

Main – CrossFit Weightlifting Floor Press (1×5 45%, 1×3 55%, 1×5 65%, 1×5 75%, MR @ 85%) Metcon WOD (Time) 4 Rounds 15 Burpee C2B Pull-ups 400m Run ADV RX 4 Rounds 7 Burpee MU 400m Run

Main – CrossFit Weightlifting Hang Clean (8 minutes EMOM Hang Clean) Go from above the knee. Add weight every minute to work up to a heavy single. Log the heaviest set and how many sets you did at that weight. Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps,

Main – CrossFit Weightlifting Back Squat (1×5 45%, 1×3 55%, 1×5 65%, 1×5 75%, MR @ 85%) Metcon Happy Belated Birthday Joey! (Time) 6 Power Snatches 135/95 6 Pull ups 200m run 6 Squat Cleans 135/95 6 Pull ups 200m run 6 Front Rack Walking lunges 135/95 6 Muscle ups (6 pull ups) 200m run

Main – CrossFit Metcon CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster,

Main – CrossFit Weightlifting Deadlift (5×3 85%) Metcon WOD (Time) 5 Rounds 6 Power Snatches, 135/95 12 Box Jump 24/20″

Main – CrossFit Weightlifting Shoulder Press (5×3 85%) Metcon WOD (AMRAP – Reps) EMOM for 14 Minutes ODD: AMRAP 5 Burpees over the bar + 5 Thrusters 95/65 EVEN: Rest

Main – CrossFit Weightlifting Weighted Pull-ups Pull up Complex 5 sets of: 3 weighted Pull ups – place weight between legs, drop it after final rep w/o coming off the bar. then 5 Strict Pull ups then 7 Kipping Pull ups The goal is to complete the 15 reps without coming off the bar. If