CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 65% Increase Weight by 5 every set) Metcon (Time) 4 Rounds for time 250m Row 10 Shoulder to Overhead 20 Overhead Sit up Rx 115/75 Plate 25/15 RX+ 135/95 Plate 45/25 18 Min CAP

CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Burpee Box Jumps 20 Wallballs 40 Double Under RX WB 14/20 Box 20/24 Rx+ WB 20/30 Box 24/30

CrossFit One World – CrossFit Bench Press (12 Min E2MOM 4 Rep Bench Press @ 50% Increase every set) LVL Different Beat (Time) 5 Rounds for Time 50 Double Under 30 KB Swings 10 Hand Release Push Up Rx 53/35 Rx+ 70/53 10 HSPU

CrossFit One World – CrossFit Metcon (No Measure) 15 Rounds for Time 4 Wall Balls (14/20) 4 Pull Ups 4 Burpees 4 Dumbbell Snatches (35/50) You go, I go PRINCESS PEACH (No Measure) 4 ROUNDS 10 reps – weighted pistols w. 1 dumbbell 10 reps – hip thrusts (50% 1RM front squat) 10 reps –…

CrossFit One World – CrossFit Back Squat (E2MOM x 6 5 reps Back Squat starting at 60% of 1rm *add weight every round, last set should be at least 5-10lbs heavier than last week*) Charley Horse (Time) For time: 75/50 Cal Row 25 Front Squats 185/125 25 Burpee Box Jump-Overs 30/24 (games style, use hands…

CrossFit One World – CrossFit Push Jerk (12 Min EMOM 3 touch ‘n’ go push jerks @ 65-70% of 1 rm jerk) Metcon (AMRAP – Rounds) 15 Minute AMRAP 400m Run 15 Toes to Bar 9 Devil’s Press (2 DB, 35/25)

CrossFit One World – CrossFit Bench Press (5 Rounds E2MOM 5 reps with a 2 second pause @65% ) The longest row (Time) 4 Rounds for time 10 Burpees 150 meter row 10 Air Squats 150 meter row 10 Push-Ups 150 meter row 10 Sit-Ups 150 meter row

CrossFit One World – CrossFit Deadlift (E2MOM for 6 sets 5 deadlift @ 65-70% *reset the bar after each rep, do not just drop the bar after each rep*) Metcon (AMRAP – Rounds and Reps) 3 Rounds 3 minute AMRAP 15/10 Cal Bike Max Reps of Double-Unders Rest 2 minutes

CrossFit One World – CrossFit Snatch complex (5 x 3) Every 2 minutes for 5 sets Snatch deadlift+ hang power snatch+overhead squatTake your time on each movement. Do not speed through the reps Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 4 Wall Walks 8 Jumping air squats 12 Alternating Dumbbell Snatches (50/35)

CrossFit One World – CrossFit Front Squat (12 Min E2MOM 5 Rep W/2 Sec Pause at bottom @ 70% 1 Rm (Stay @70%)) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Hang Power Clean 10 Front Rack Lunges 20 Sit Up 40 Double Under Rx 135/85 Rx+ 155/115