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Main – CrossFit Weightlifting Deadlift (EMOM 12min: 5 DL 60%) Metcon Metcon (Time) 30-20-10 Power Snatch 95/65 Row (Calories)

Main – CrossFit Weightlifting Floor Press (1 x 20) Warm-up 50%x5, 65%x5, 75%x5 Metcon Metcon (Time) 400m Run 25 burpees 400m Run 25 sit-ups 400m Run 25 push-ups 400m RunSTRETCH

Main – CrossFit Weightlifting Front Squat (EMOM 6 Min: 2 Front Squats) Metcon Metcon (Time) 5 rounds: 3 Rope Climbs 10 Thrusters, 135/95 10 Power Cleans, 135/95 100m run Scaled rope climbs: 9 pull-ups

Main – CrossFit Weightlifting Back Squat (1X5@60%, 1X5@65%, 2X5@70%) Metcon Metcon (Time) 21-15-9 T2B Burpee Power Snatch, 75/55 Box Jump, 24/20″

Main – CrossFit Gymnastics Chest-To-Bar Pull-ups (7 x 10 with 1 min break between sets) Metcon Metcon (Time) ADV RX 3 Rounds 7 Muscle ups 11 Thrusters, 155/105 RX 3 Rounds 10 C2B 11 Thrusters, 155/105

Main – CrossFit Weightlifting Deadlift (EOMOM 14min: 5 back Squats) EMOMx14 EVEN: 5 Deadlifts – you choose the weight ODD: 10 T2B Metcon Metcon (Time) 3 RFT: 75 Double unders 50 Air Squats 400m run Scaled: 200 singles

Main – CrossFit Weightlifting Floor Press (6 x 2 at 85% – 95% of your Max) Take a 3 to 5 minute rest in between sets. Metcon Metcon (AMRAP – Rounds) EMOM for as long as possible: 3 Power Cleans + 3 Front Squats+ 1 Jerk, 155/105 If you complete 10 rounds, add one rep

Main – CrossFit Weightlifting EMOM for 5 min: 2 Squat Snatches Work on catching the bar in squat position. Pick a weight that is not too heavy and not too light. Squat Snatch (5×2 ) Weightlifting Power Clean + Hang Squat Clean + Jerk (work up to heavy 1×1) Metcon Metcon (Time) “Sandwich” 50 Wall

Main – CrossFit Weightlifting Back Squat (1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 200m Overhead Plate Carry 45/25# 10 Pull-ups 20 Lateral Plate Jumps (each jump counts as 1 rep – touch plate on top) 5 Wall Walks

Main – CrossFit EMOM 10min: 1 PC + 1 HSC + 3 FS (5 x 1) EVEN: 1 Power Clean + 1 Hang Squat Clean + 3 Front Squats ODD: 3 MU (scaled: 3-5 ring dips) Metcon Metcon (Time) Partner WOD 2,000k Row 21-15-9 KBS 32/24kg BurpeesOne rower per team. Each team member needs to