4 X 400 Meter row *2 minute rest between intervals *score is the fastest of the 4 E2MOM: 6 minutes 10 Back squats @ 60-65% of 1rm back squat WOD: “Filthy Fifty” 50 Box jumps 20/24″ 50 Jumping pull-ups 50 Kettlebell swings 1 pood 50 Walking lunge steps 50 Knees to elbows 50 Push press…

Tabata: Ring dips *score is total reps E2MOM: 12 minutes 6 Deadlifts at 55% of 1rm WOD: CrossFit Games Open 11.6 AMRAP: 7 minutes 3 Thrusters 3 Chest-To-Bar Pull-ups 6 Thrusters 6 Chest-To-Bar Pull-ups 9 Thrusters 9 Chest-To-Bar Pull-ups 12 Thrusters 12 Chest-To-Bar Pull-ups 15 Thrusters 15 Chest-To-Bar Pull-ups 18 Thrusters 18 Chest-To-Bar Pull-ups 21…

EMOM:8 minutes Minute 1: 30 seconds L-sit hold Minute 2: 30 seconds plank hold E2MOM: 12 minutes 2 PUSH jERKS @ 70% of 1rm push jerk or split jerk WOD: “Nancy” 5 Rounds 400m Run 15 Overhead squats 65/95

EMOM 8 minutes: 3 chest to bar pull ups and 2 bar muslce ups E2MOM: 10 minutes 4 Over heads squats @ 75% 1rm snatch AMRAP: 5 minutes 5 Power cleans 105/155 5 Lateral burpee over Bar Rest 2 minutes, add weight AMRAP: 5 minutes 10 Deadlifts 95/135 10 Lateral bar jumps

EMOM: 7 minutes 5 Dumbell push press Rx: 35/50 8 Wall balls 20/14 E2MOM: 10 minutes 3 Front squats at 80% of 1rm front squat For time: 15-12-9-6 Power clean Rx: 85/115 Double unders Hand release push ups

WOD: CrossFit Games Open 15.5 For Time: 27 Calorie row 27 Thrusters 65/95# 21 Calorie row 21 Thrusters 65/95# 15 Calorie row 15 Thrusters 65/95# 9 Calorie row 9 Thrusters 65/95# *Time Cap: 25 minutes*

Tabata: Hollow rock Tabata: Superman E2MOM: 10 minutes 5 Power Cleans at 70% of 1rm For Time: 80 Burpees to a 6 inch target for time *At the top of each minute, run 100 meters until you finish all 80 burpees *Rx+: 100 Burpees

EMOM: 7 Minutes 2 Weighted pull ups E2MOM: 10 Minutes 5 Over head squats at 65% 1rm snatch *From the rack* Athlete’s choice: Wod A or Wod B Wod A: “Amanda” For Time: 9-7-5 Muscle-ups Snatch 95/135# OR: Wod B: AMRAP: 12 minutes 5 Snatches 95/135# 10 Toes to Bar

EMOM: 8 minutes (2 movements in the same minute) 8 Alternating pistols and 5 hand release push ups For Time: 5 x 300 Meter Row *1 minute rest in between each set* *Score is slowest time of the three For Time: 30 Over head dumbbell walking lunges 30 Dumbbell deadlift 20 Over head dumbbell walking…

Tabata plank hold WOD: CrossFit Total: Back squat (1 rep max) Strict press (1 rep max) Deadlift (1 rep max)