Weightlifting: Snatch (5 x 2 Snatch + 2 OHS @ 60%) 5 x E2MOM 2 Snatch + 2 OHS @ 60% WOD: 10 Minute AMRAP 5 Snatch 95/135 10 FR Lunges 15 Push Ups

Skill Work: Alternating Tabata Superman Hold V-Ups Weightlifting: Back Squat (5×5 @ 70%) 5 x Every :90 5 Back Squats @70% WOD: For Time 800M Run 20 T2B 400M Run 20 Pull Ups 800M Run Scaled 600M Run 10 T2B 400M Run 10 Pull Ups 600M Run

Skill Work: 10 min to review KBx2 Thruster Weightlifting: Clean and Jerk (5 x 2 Clean + 2 Jerk @ 60%+) 5 x E2MOM 2 Clean + 2 Jerk Start at 60% and add weight each round WOD: 12 Minute AMRAP 35 Cal row 25 Wall Ball 14/20 15 KBx2 Thruster 30/50

WOD: CrossFit Games Open 14.5 and 16.5 (For Time) 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3…

Weightlifting: Front Squat (5×5 @ 70%) Every :90 5×5 @ 70% WOD: 10 Minute AMRAP 9 American KBS 35/50 12 Sumo Deadlift High Pull w/ KB 15 Goblet Squat Rx+ 10 Min AMRAP 9 American KBS 50/70 12 Sumo Deadlift High Pull 15 Goblet Squat

Skill Work: Alternating Tabata Hollow Rocks V-Ups Weightlifting: Clean and Jerk (5 x 1 Power Clean + Clean + 1 Jerk @ 75%+) 5 x E2MOM 5 x 1 Power Clean + Clean + 1 Jerk Start at 75% and add weight as needed WOD: 12 Minute AMRAP 10 Push Press 95/135 10 Power Cleans…

Skill Work: 10 min to review devil’s press movement and get comfortable using in WOD. Weightlifting: Snatch (5 x 2 Snatch + 2 OHS @ 75%+) 5 x E2MOM 2 Snatch + 2 OHS Start at 75% and add weight each round WOD: 3 RFT 10 Devils Press 35/50 10 Weighted* Box Step Ups 20/24…

Weightlifting: Bench Press (10-7-4-1) Use new 1RM to calculate % 10-50% 7-60% 4-70% 1-80% WOD: 4xE4MOM Minute 1: 10 Pull Ups Minute 2: 5 Deadlifts @ 65% (add weight each round) Minute 3: 8/10 Cal Row Minute 4: Rest Rx+ 4xE4MOM Minute 1: 5-7 Bar Muscle Ups Minute 2: 5 Deadlifts @ 65% (add weight…

WOD: CrossFit Games Open 14.4 (Cap 14 Minutes) 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups