Strength: Shoulder Press (E2MOM x 6) 6×3 strict press Bent Over Row single arm row 3×5 heavy/manageable weight Left arm on one superset, then switch arms the next superset. A total of 3 sets per side will be completed WOD: 10 min AMRAP 15 push jerk 15 ring dip 30 double under ~50% of your…

Strength: 3 Sets of Thirty second Front squat 15 seconds descent hit bottom for 1 second 15 second ascent Start light (ie barbell only)   WOD: 15 minute AMRAP 15 S2OH 15 deadlift 15 box jump Pick weight you can move quickly and efficiently i.e. what weight would you do Grace or Isabel at?

Strength: Snatch + OHS E2MOM 12 Minutes of 1 SQUAT SNATCH + 1 OVER HEAD SQUAT Look to push the weight here on this complex WOD: For Time -CAP 20 Minutes 27-21-15-9-3 Overhead Squat TTB

Strength: Superset Suitcase Deadlift-Bent Over Row (E3MOM x 5) Suitecase deadlifts (5×5) Bent Over Row (5×10) WOD: 6 RFT 10 deadlift 10 squat burpee Pick weight you can do 10 deadlift unbroken

Strength: Back Squat (E2MOM x 5) 5 x 3 tempo 3030 back squat* Starting ~50% of 1RM and work up WOD: E3MOM x 4 500m row Max effort front squat Pick a weight to get >10 reps *Tempo back squat 3030: 3 seconds down, 0 second pause, 3 seconds up, 0 second pause at top.

Core warm up: 3 rounds 5 hollow rocks 5 tuck crunches 5 v-ups 5 sec hollow hold Weightlifting: Clean 12 mins to work to a heavy load of hang squat clean + power clean + jerk WOD: For Time 50-40-30-20-10 double unders 10-8-6-4-2 HSPU 5-4-3-2-1 power clean Heavy power clean ~75% of clean

CrossFit Open 20.5 https://games.crossfit.com/workouts/open/2020

Strength: EMOM x 9 3 x 3 Press 3 x 2 Push Press 3 x 1 Jerk Work up in weight for each set WOD: For Time 800m run 5 Rounds: 20 Air Squat 20 Push Press 65/95 Then, 800m run

Strength: Back Squat 10-7-5-3 Work up to heavy 10 rep. Add weight to each subsequent set but perform less reps WOD: 5 Rounds 12 DB Hang Clean 9 DB Front Squat 6 DB Shoulder to Overhead 2 DB @35/50