Skills 8AM Mobility Class Lower: Ankles/ Hamstrings/ Quads/ Hips Upper: Lats/ chest/ shoulders/ biceps/ triceps Olympic Lifting 9AM 1x51x51x51x5Snatch505560651x51x51x51x5Clean & Jerk (Of the 5 C&J reps, only jerk 3 times)505560651x5+11x5+11x5+11x5+1Front Squat + Split Jerk (%1RM Clean)50556065 CrossLite 10AM Partner: 100 KB Deadlifts 90 Burpees

CrossFit Back Squats: Set 1: 6 Reps @ 72% Set 2: 4 Reps @ 78% Set 3: 2 Reps @ 84% Rest 3 Minutes Set 4: 6 Reps @ 78% Set 5: 4 Reps @ 84% Set 6: 2 Reps @

CrossFit 30-20-10: Row Calories Dumbbell Box Step-Ups (50/35) (24/20) Directly Into

CrossFit 0:00-5:00 3 Deficit Strict Handstand Push-ups/pike push-ups off box :15 Second Hanging L-Sit/tuck (top of knee raise) 5:00-10:00 3 strict Handstand Push-ups 6 Strict Toes to Bar/kipping/toes to ring 10:00-15:00 3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down) :15 Seconds Freestanding Handstand or against wall/active pike hold on

CrossFit Push press 4x6 @ 70% Rest 2 min between sets Geico" AMRAP 15: 60 Double Unders 30/21 Calorie row OR 20/15 Echo Bike 10 Thrusters (95/65) LiteFit DB Push Press 4x6 (medium weight) Rest 2min between sets AMRAP 15 min 100 single skips 20/15

CrossFit warmup:

Skills 10 mins MOBILITY: Wrists/Shoulders Handstands/HSPU 3 x 30 sec Facing Wall Handstand hold (use wall walk get as close to wall as you can hold for 30 secs) rest as needed 10 mins of practice: For ones who do not have a kick

1x11x11x11x1Clean Complex (2 Pull, 1 Power Cl, 2 Full)505560651x51x51x51x5Power Jerk505560651x51x51x51x5Snatch Grip Lift-Off (3sec Hold Knee)708090100Good Morning3x5, use light intensity

Silverback Primer is BACK 3 Sets:6 Single Kettlebell Lateral Box Step-ups (Each Side) heavier then last time:30 Second Hollow Hold100' Single Kettlebell Farmers Carry Back Squat (30 min time cap) 5 Reps @ 50%4 Reps @ 60%3 Reps @ 70%1 Rep @ 75%1

CrossFit Olympic Cycling Alternating On the 1:30 x 4 Rounds (12 Minutes):Interval #1:1 High Hang Power Snatch1 Hang Power Snatch1 Low-Hang Power Snatch1 Power SnatchInterval #2:1 High Hang Power Clean1 Hang Power Clean1 Low-Hang Power Clean1 Power CleanStart With 50% on Each