In teams of 2 AMRAP 40 8 rounds - I-Go-You-Go (4 rounds each) 12/8 cal AB 10 hang power cleans @ 60/42.5kg 5 box jumps @ 30/24” Immediately into 8 rounds - I-Go-You-Go (4 rounds each) 12/8 cal AB 8 shoulder to overhead 5 burpees over the bar Immediately into 8 rounds - I-Go-You-Go (4 rounds each) 5 burpee box jumps 5 clean & jerk 12/8 cal AB In remaining time AMRAP Partner A: 5 toes to bar 10 wall balls @ 9/6kg 5 devils press @ 22.5/15kg Partner B: max cal row After partner A

Front Squat 5 sets of 5 reps @ 30X1 tempo Rest 2 minutes between sets Every 2 minutes for 3 sets 50’ overhead dumbbell lunges @ AHAP Every 3:30 minutes for 5 sets 500/400m row 20 walking lunges 10 box jumps @ 30/24”

CrossFit Bench Press 6 sets of 10 reps Rest 75 seconds between sets *use same weight for all sets, aim to go heavier than last week by 2.5-5kg 3 sets B1. Seated Z press 8 reps @ 30X1 Tempo No reset B2. Standing tricep extension 10 reps with single dumbbell No rest B3. Chin ups 5 reps Rest 60 seconds between sets AMRAP 12 25 double unders 10 push press @ 35/25kg 25 double unders 10 sumo deadlift high pull ------------------------ Olympic Lifting Every 90 seconds for 6 sets 3 s

Clean Every 75 seconds for 6 sets 1 clean pull + 1 clean high pull + 1 hang clean EMOM 8 1 clean *build to a heavy single AMRAP 20 16/12 cal row 6 toes to bar 3 clean & jerk *start @ 60% 1RM and build each round

CrossFit Strict Press In 8 minutes establish a tough single for today Every 2 minutes for 4 sets Max reps @ 70% of weight achieved AMRAP 16 3 rounds 12 dumbbell deadlifts @ 22.5/15kg 9 dumbbell hang power cleans 6 dumbbell shoulder to overhead Immediately into 6 rounds 5 pull ups 10 push ups 15 air squats Immediately into AMRAP in remaining time 12 dumbbell deadlifts 9 dumbbell hang power cleans 6 dumbbell shoulder to overhead ------------------------ Conditioning On a runnin

Back Squat In 8 minutes establish a tough single for today Every 90 seconds for 6 sets 5 reps @ 80% of weight achieved AMRAP 7 10 thrusters @ 35/25kg 10 bar-facing burpees over the bar Rest 2 minutes In teams of 2 AMRAP 6 Max cal ski/row Cash out Accumulate 30 strict pull ups in as few sets as possible

In teams of 2 For time 24 22 20 18 16 14 12 10 Deadlift @ 60/42.5kg AB cal Front squats Pull ups Shoulder to overhead Ski cal Split the work however you like. One person works whilst on person rests.

In teams of 2 For time 24 22 20 18 16 14 12 10 Deadlift @ 60/42.5kg AB cal Front squats Pull ups Shoulder to overhead Ski cal Split the work however you like. One person works whilst on person rests.

Front Squat 1 set of 10 reps 1 set of 6 reps 2 sets of 2 reps 1 set of 6 reps 1 set of max reps @ 50% 1RM *aim for continual movement in the max reps *between each set perform 20 Russian twists or 10 GHD sit ups 5 rounds AMRAP 3 12/9 cal ski/row 10 wall balls @ 12/9kg In remaining time max cal row/ski Rest 1 minute between sets

Front Squat 1 set of 10 reps 1 set of 6 reps 2 sets of 2 reps 1 set of 6 reps 1 set of max reps @ 50% 1RM *aim for continual movement in the max reps *between each set perform 20 Russian twists or 10 GHD sit ups 5 rounds AMRAP 3 12/9 cal ski/row 10 wall balls @ 12/9kg In remaining time max cal row/ski Rest 1 minute between sets