Skill Work Tabata Wall Facing Squats Weightlifting Front Squat (E2MOM 12 Mins 4 Front Squats at 80% of 1 RM ) 6X4 at 80% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 Mins 3,6,9… Power Snatch 95/65 Burpee box jump overs Rx+: 135/95 Power Snatch  

EMOM: 10 minutes Uneven Kettlebell walk across floor Male: 24/32 KG Female 16/24 KG One set equals starting from the rower end of the floor back to the rowers WOD: Option A OR B Wods (not both) A: School Boy AMRAP: 20 minutes 5 Body weight deadlifts 1 Rope climb *OR* B: School Boy V2…

Tabata: Hollow body and Superman holds *alternating* E2MOM: 12 minutes 5 Front squats at 70-75% of 1 rm For Time: 800 Meter Run 20 burpee pull ups 600 Meter Run 15 burpee pull ups 400 Meter Run 10 burpee pull ups *Cap: 23 minutes

Tabata: Hand stand push ups OR hand stand hold E3MOM: 12 minutes 2 Snatches at 90% of 1rm For Time: 50-40-30-20 Calorie row Double unders Push press 35/45 *Cap: 15 minutes

Tabata: Front rack weighted lunges alternating steps E2MOM: 10 minutes 4 Deadlifts at 70-75% of 1rm AMRAP: 9 minutes 5 Hang power cleans 95/135 10 Box jumps 20/24 15 Toes to bar

EMOM: 6 Minutes 3 Weighted pull ups or body weight pull ups E2MOM: 12 minutes 5 Back squats @ 75% of 1 rm =6 sets of 5 reps every 2 minutes For Time: 21-15-9 Lateral burpee over bar Over head squats Rx: 65/95, Rx+: 95/135

Crossfit Open 17.5 10 rounds for time of: 9 thrusters 35 double-unders M 95 lb. F 65 lb. Time cap: 40 minutes Scaled: (Ages 16-54) Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders

EMOM: 6 minutes 1 Ring muscle up plus 3 dips E2MOM: 10 minutes 1 Hang power satch from mid thigh AND 1 from below the knee AMRAP: 12 minutes 200 Meter run 400 Meter row

EMOM: 6 minutes 5 Kettle bell sumo deadlift high pull Rx: 16/25kg 5 Goblet squats Rx: 16/24kg E2MOM: 12 minutes 1 Push jerk + 1 Split jerk @ 65-70% of 1rm push jerk For time: 50 Double unders 40 Pull ups 30 Wall balls 14/20 20 Alternating kettle bell snatches 16/24kg 10 Burpees