A) EMOM 10 Power Snatch (75/55) Overhead Squat Snatch Balance Hang Squat Snatch B) For Time 1-10 Count-up Burpee Box Jump Pull-up

A) AMRAP 30 400m Run 10 Toes to Bar 20 Wallballs 30 Double Unders

“CrossFit Total” Build to a 1 RM: Back Squat Strict Press Deadlift *Your “Total” is the sum of your 3 maxes

A) “DG” AMRAP 10 8 Toes to bar 8 DB thrusters (40s/30s) 12 DB walking lunges (40s/30s) B) EMOM 8 1st: Strict Supinated Grip Pull-ups (aka...

A) Overhead Squat 5-3-2-1-1-1 (15 min) B) 4 RFT 400m Run 15 Power Snatches (95/65)

A) Deadlift 5-3-2-1-1-1 B) AMRAP 9 8 Burpee Box Jump Overs (24/20) 16 KB Swings (1.5/1.0)

Buy-in: Row 2K 50 Pull-ups 40 Sit-ups 30 Slam Balls (20/15) 20 Handstand Push-ups 10 Alternating Pistols Cash out: Row 2K

A) Front Squat 5-3-2-1-1-1 (15 min) B) AMRAP 15 30 Double Unders 15 Wallballs (20/14) 10 Toes to Bar 5 Burpees

“Cindy” AMRAP 20 5 Pull ups 10 Push ups 15 Air Squats

A) 4 RFT 20 Wall Balls (20/14) 10 Alternating Single-arm DB Devil’s Presses 400m Run B) 100 AbMat Sit ups

A) Take 20-30 min to build to today’s 1 RM Split Jerk B) AMRAP 6 10 Burpees 10 Single DB Box Step-ups (50/35)(24/20) *Alternate legs on t...

“Hotshots 19” 6 RFT 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull ups 400m Run

A) 5 RFT (30 min cap) 50/40 Cal Row 10 Strict Handstand Push ups B) 3 Rounds NFT 15 GHD Hip Extensions 20 Russian twists

DT 5 RFT 12 deadlifts 9 hang power cleans 6 shoulder to overhead Rx: (155/105)

A) Take 15 min to practice upside down stuff Handstand holds, handstand push ups, handstand walks, wall walks, cherry pickers, etc B) Fou...

3-2-1 GO For Time 3k row 200 Double unders 1 mile run *begin run no later than 25:00

A) Barbell complex on the 3:00 for 5 rounds Power Clean 3 Front Squats Squat Clean *start at 33% of your 1 RM clean & build across sets t...

A) Deadlift 5x5 (15 min) B) On the 5:00 for 15 minutes AMRAP 3 5 Burpees 6 Alternating DB Snatches (50/35) 7 DB Goblet Squats (50/35) *yo...

A) Strict Press 5x2 B) Helen 3 RFT 400m run 21 KB swings (1.5/1.0) 12 Pull-ups