Push jerk - 4 sets of clustered reps 3.3.3 Rest 20 seconds between reps (i.e. do 3 reps, rest 20 seconds, do 3 reps, rest 20 seconds, do 3 reps) Rest 2 minutes between sets EMOM 24 Min 1: 200/175m row Min 2: 16 box jump-overs @ 24/20" Min 3: 8 power clean @ 60/42.5kg Min 4: 10 toes to bar

CrossFit 7 sets of the complex: 1 snatch pull + 1 power snatch + 1 overhead squat Build to as heavy as possible 3 rounds AMRAP 3 8 power snatch @ 35/25kg 24 double unders Rest 90 seconds ------------------------------------------------------ Conditioning AMRAP 3 500m row Max effort burpees in remaining time Rest 1 minute AMRAP 3 500m row Max effort box jumps in remaining time Rest 1 minute AMRAP 3 500m row Max effort wall balls in remaining time Rest 5 minutes R

Front Squat - 4 sets of 8 reps Rest 2 minutes in between sets 2 sets :20 Flutter Kicks Rest 15 seconds :20 Bicycle Kicks Rest 15 seconds :20 1-arm Alt V-ups Rest 15 seconds :60 Plank Rest 2 minutes 3 rounds for time 21 Cal Row 15 Burpees 9 Thrusters @ 52.5/35kg

Teams of 2 AMRAP 8 Partner A: 6 burpee box jumps Partner B: max effort hang squat snatch @ 42.5/30kg Then swap Rest 4 minutes AMRAP 8 Partner A: Row 150m Partner B: max effort shoulder to overhead @ 42.5/30kg Then swap Rest 4 minutes AMRAP 8 Partner A: 20 wall balls @ 9/6kg Partner B: max effort double unders

Complete 5 sets of the complex every :90: 1 hi-hang clean + 1 hang clean + 1 clean 1 set every 90 seconds for 5 sets 3x clean pull "Flying DT" 5 rounds for time 12 deadlifts @ 60% of 1RM clean 9 hang power clean 6 push jerk *5 pull up penalty every time you break

CrossFit Back squat – build to a heavy single and complete 5 sets 5 rounds for time 30 double unders 15 wall balls @ 9/6kg 9 toes to bar ----------------------------------------------- Conditioning EMOM 10 Even: 12/10 cal AB Odd: 15 Russian kettlebell swings @ 32/24kg 4 sets 20 cal row 15 wall ball @ 9/6kg 10 toes to bar Rest 2 minutes between sets

Complete 7 sets of the complex every :90: 1 hi-hang snatch + 1 hang snatch EMOM 6 3 touch-and-go power snatch For time: 21 PS @ 42.5/30kg 9 burpees over the bar @ 24/20” 15 C+J 9 burpees over the bar 9 thrusters 9 burpees over the bar

CrossFit Bench – build to a heavy single and complete 5 sets EMOM 8 Even: 3-5 wall walks Odd: 6-10 pistols Every 5 minutes for 3 sets 500/400m row 10 burpees over the rower 15 kettlebell swings @ 24/16kg ------------------------------------------------------------------------- Conditioning 3 sets for max reps of: 60 sec kettlebell swings Rest 30 seconds 60 sec box jumpovers Rest 30 seconds 60 sec dumbbell thrusters Rest 30 seconds 60 sec toes to bar Rest 90 seconds Rest 5-10

A1. 5x5 deadlift (touch and go) Rest 90 seconds A2. 5x5 strict or wtd. dips Rest 90 seconds AMRAP 10 3 power clean @ 65/45kg 6 HSPU 9 box jumps @ 24/20"

In teams of 2 AMRAP 25 500m row 100 lunges @ 35/25kg 100 hang power clean & press 100 front squats 50 pull ups 50 TTB In remaining time, max effort wall ball Split the workload however you wish. 5 burpee penalty for both partners any time the barbell touches the ground.