Workout of the day

1) Front Step Lunge

E2OM x 5 Sets, 3 per Leg

50-60% 1RM Back Squat (From Rack)

2) 2:00 Work / 1:00 Rest x 6

Alternate Between:

A) AMRAP
3 Burpee
6 TTB
9 Wall Ball

B) AMRAP
15 DU’s
6 Pull-Ups
9 Air Squats

1) Power Snatch Double

EMOM 10 70%

2) 15 Minute Rolling Clock

For Time

15-12-9
OH Squat (40/30)
HSPU

Rest 1 Minute

9-6-3
Bar Muscle Up
Bar over Burpee

1) Bench Press

9-7-5-3-5-7-9

Every 2 Minutes

Increasing / Decreasing Weight

2) AMRAP 20

Buy-In

5 Rounds
3 Squat Clean (80/60)
18 Calories
36 Double Unders

Remaining Time
Max Clean and Jerk

1) Deadlift

5 x 10 50% 1RM

Every 2:30

2) AMRAP 13

Buy-In

27 – 21 – 15 – 9
KB Swings
Burpees

Max Calories in remaining Time

1) Snatch Double

EMOM 10

Increase weight every 2 successful consecutive Lifts

Start at 50%

2) AMRAP 7

7 Hang Power Snatch (50/35)
7 Overhead Squat
14 Calories

Rest 2

AMRAP 5

5 Squat Snatch (60/40)
50 Double Unders

Rest 2

AMRAP 3

Bar Over Burpees

1) AMRAP 12

Buy-In

1000m Row/ski
100 Wall Balls
10 Synchro Burpees

Remaining Time
Max GTOH – 70/50

2) For Time

Buy-In 50 Calories

50 Deadlifts (60/40)
25 Burpees
50 TTB
25 Burpees
50 Front Squat
25 Burpees
50 Pull-Ups
25 Burpees

Cash-out 50 Calories

Time Cap 25 Minutes

1) Every 3 Mins x 5

6 Wide Grip Pull-Ups
6 Heavy Alternating KB Row
12 Alternating Curls

2) For Time

21-15-9
Burpee Box Jumps
9-15-21
Calories

(9 Min Cap)

1) Touch and Go Power Cleans

7-7
5-5-5
3-3-3-3
E2OM x 18

Increase weight each Level

2) AMRAP 12

12 Front Rack Lunge (50/35)
9 Push Press
42 Double Unders

1) Establish Ring Dip Variation (Aim for 5 Strict Reps)

10 Minutes to complete

4 Sets of 5 Dips
30s Hollow Rock between Sets

2) EMOM 16

16/13 Calories
16 Goblet Squats
16 DB Snatches
16 Press Ups / 8 HSPU

1) Establish “Crossfit Total”

1 RM

Strict Press
Back Squat
Deadlift

(20 Minutes)

2) For Time

New Couplet Every 4 Minutes

7-5-3
Power Clean (40/30)
HSPU

7-5-3
Hang Power Snatch
TTB

7-5-3
Thruster
Chest to Bar

7-5-3
Front Squat
Bar Over Burpee

1) E90s x 8 Sets

5 TNG Power Snatch

AHAP

2) For Time (8 Min Cap)

12-9-6-6-9-12

DB Thruster
TTB

1) Front Rack Lunge

6 Sets – 4 / Leg every 2 Minutes AHAFA

2) 10 Rounds for Time

15 Double Unders (Max 20s)
10 Wall balls
5 Pull-Ups