CrossFit Reverse Lunges 4 sets of 8 reps per leg (16 total reps) Rest 2:30 between sets 5 rounds AMRAP 3 24/20 cal row 10 toes to bar 2 wall walks Max double unders in remaining time Rest 1:30 between rounds ------------------------ Conditioning Every 5 minutes for 6 total sets (30 minutes) 1. 35 double unders 2. 15 kettlebell swings @ 24/16kg 3. 12/10 cal AB 4. 10 shoulder to overhead @ 42.5/30kg 5. 8 burpee box jumps @ 24/20" Rest as needed Rowing intervals

Every 90 seconds for 7 total sets: 2 Push Press + 1 Split Jerk From the rack. Build to as heavy as possible. AMRAP 20 8 pull ups 12 box jumps @ 24/20" Max effort shoulder to overhead @ 52.5/35kg 200m run *Score is total shoulder to overhead - any pause longer than 5 seconds and you move on to the run

CrossFit Deadlift Build to a 3 rep max in 12-15 minutes Rest as needed 5 rounds for time 9 hang power cleans @ 52.5/35kg 15 push ups 21 air squats 200m run Optional accessory work 300m farmers walk ------------------------ Conditioning EMOM 5 5 power snatch @ 35/25kg 6 push ups 10 air squats Rest 1 minute and repeat AMRAP 25 10 box jumps @ 24/20" 20 air squats 30 double unders 200m run

Back Squat Build to a 3 rep max in 12-15 minutes Rest as needed Partner WOD In teams of 2, I-Go-You-Go style AMRAP 20 20 double unders 8 dumbbell thrusters @ 22.5/15kg 12/9 calorie row One person completes one full round whilst partner rests – then switch. Score is total rounds and reps between your pair.

In teams of 2 Split the work however you like. One person works while one person rests. AMRAP 28 60 cal row 60 kettlebell swings @ 24/16kg 50 cal row 50 box jump-overs @ 24/20" 40 cal row 40 wall balls @ 9/6kg 30 cal row 30 burpees 20 cal row 20 pull ups 10 cal row 100 double unders each

CrossFit 3 sets A1. AMRAP strict press @ moderate load - aim for 6-10 reps Rest 30 seconds A2. AMRAP dumbbell bench press @ moderate load - aim for 6-10 reps Rest 30 seconds A3. AMRAP ring dips Rest 2 minutes 4 rounds for time 300m run 20 deadlifts @ 70/47.5kg 10 box jumps @ 24/20" ------------------------ Olympic Lifting Clean In 12 minutes, establish a heavy set of the complex, resting as needed: 1 power clean + 3 front squats Push jerk Build to a heavy set

CrossFit Front Squat Build to a 5RM in 12-15 minutes Every 8 minutes for 24 minutes (3 total sets) complete the following for times: 800m row 20 burpees over the rower 20 push press @ 42.5/30kg ------------------------ Conditioning EMOM 10 4 burpee box jump-overs + 8 kettlebell swings @ 24/16kg *complete both movements in the same minute. If too hard: reduce the reps. If too easy: add reps! 5 sets AMRAP 3 3 thrusters @ 35/25kg 6 push ups 9 air squats Rest 1:30 betwee

Snatch complex Complete a set of the following every 90 seconds for 6 total sets: 1 hang power snatch + 1 hang squat snatch Snatch Pull 5 sets of 3 reps Build weight as you go, rest 90 seconds between sets 5 rounds for time 10 hang power clean 52.5/35kg 15 wall balls @ 9/6kg 20 double unders

CrossFit 3 sets A1. Bench Press 15-20 reps Rest 1 min A2. AMRAP Push ups Rest 1 min A3. AMRAP Feet Elevated Ring Rows Rest 1 min AMRAP 12 100m shuttle run 10 kettlebell swings @ 32/24kg 12 box jump-overs @ 24/20" 6 handstand push ups ------------------------ Conditioning Every 2 minutes for 10 minutes (5 total sets) 250/200m row 10 Box Jump-overs @ 24/20" Or 12/10 cal AB 10 Box Jump-overs @ 24/20" Rest as needed In teams of 2, I-Go-You-Go AMRAP 20 21 wall ba

Back Squat Build to a 5RM in 12-15 minutes 10 rounds for time 7 thrusters @ 35/25kg 7 pull ups 7 burpees Optional Cash-out Double under skill work: EMOM 6 20-40 double unders