CrossFit Rear Foot Elevated Split Squat 3 sets of 8 reps per leg Rest 2 minutes between sets 3 sets B1. Single arm KB suitcase deadlift 10 reps per side *use 2” deficit B2. Tempo heels elevated goblet squats 10 reps @ 3131 tempo 10 rounds for time 5 toes to bar 10 front squats @ 35/25kg 20 double unders ------------------------ Conditioning On an ascending ladder of 2s AMRAP 18 2 box jumps @ 30/24” 2 toes to bar 2 deadlifts @ 100/70kg 2 handstand push ups Rest 5 minutes In te

Bench press Build to a heavy single in 12 minutes 3 sets B1. Seated Filly press 15 reps each arm Rest 45 seconds B2. Chin over bar max hold Max time: 45 seconds Rest 90 seconds AMRAP 18 30 push jerk @ 52.5/35kg 30 box jumps @ 24/20” 30/25 cal row 30 pull ups

CrossFit Deadlift Build to a heavy single in 12-15 minutes ‘The Chief’ 5 rounds AMRAP 3 3 power cleans @ 60/42.5kg 6 push ups 9 air squats Rest 1 minute between rounds ------------------------ Conditioning 3 rounds for max reps 2 minutes on each station, 1 minute rest between rounds 1. Wall balls @ 9/6kg 2. Kettlebell swings @ 32/24kg 3. Box jump-overs @ 24/20” 4. Double unders 5. Cal row

Back Squat 5 sets of 3 reps @ 87% of 1RM Rest 2 minutes between sets Open Prep Work Every 2 minutes for 8 minutes 9 thrusters @ 42.5/30kg 35 double unders *scale so you can complete each round in 75 seconds or less AMRAP 12 10/7 cal AB or 15/10 cal row 10 box facing burpee box jump overs @ 24/20” 10 dumbbell deadlifts @ 22.5/15kg

In teams of 2 AMRAP 30 50/40 cal row 50 clean & jerk @ 60/42.5kg 50 burpee box jumps @ 24/20” 50 pull ups One person works whilst one person rests. Split the work however you like.

CrossFit Front Squat 4 sets of 3 reps with a 4 second descent Rest 2 minutes between sets *go heavier than 10.1.18 For time 100ft dumbbell lunges @ 22.5/15kg 100 wall balls @ 9/6kg 100ft dumbbell lunges @ 22.5/15kg 100 kettlebell swings @ 24/16kg 100ft dumbbell lunges @ 22.5/15kg *every time you break perform 2 wall walks Cash-out 3 sets 45 second plank Rest 15 seconds ------------------------ Olympic Lifting In 12 minutes, establish a heavy set of the complex: 1 snatch high

CrossFit Snatch EMOM 10 1.1 @ 80% of 1RM *rest 10 seconds between reps Every 90 seconds for 4 sets 10 overhead squats @ 42.5/30kg *from the ground **increase by 2 reps each set 10 rounds for time 5 hang squat cleans @ 60/42.5kg 5 shoulder to overhead 5 burpees over the bar *every 3 minutes perform 150m run (including minute 0:00) ------------------------ Conditioning EMOM 20 Odd: 12/8 cal AB or 16/11 cal row Even: 1 clean & jerk @ 52.5/35kg *increase C&J by 1 rep every round

5 sets A1. Bench press 2 reps Rest 30 seconds A2. Feet-elevated inverse row Max reps Rest 2 minutes Double KB Front Rack Hold 3 sets of 1 minute hold Rest 1 minute between sets AMRAP 12 6 handstand push ups 12 box jumps @ 24/20” 24 double unders

CrossFit Clean & Jerk Every 90 seconds for 6 total sets Sets 1-2: 1 rep @ 78% of 1RM Sets 3-4: 1 rep @ 83% Sets 5-6: 1 rep @ 88% Push press Every 90 seconds for 5 sets 3 reps @ 83% of 1RM *go heavier than 11.1.18 14.4 AMRAP 14 60 cal row 50 toes to bar 40 wall balls @ 9/6kg 30 cleans @ 60/42.5kg 20 muscle ups *scale muscle ups to chest-to-bar pull ups/pull-ups/ring rows ------------------------ Conditioning Every 7 minutes for 28 minutes (4 sets) 250/200m row 10 burpee box ju

Back Squat 5 sets of 3 reps @ 85% of 1RM Rest 2 minutes between sets Weighted chin ups (supinated grip) 4 sets of 2 reps with a 10 second hold at the top of each rep Rest 90 seconds between sets *add weight if possible “Fran” 21 15 9 Thrusters @ 42.5/30kg Pull ups