Skills 8AM Mobility: warm up: 10 banded passthroughs 10 scap pull ups 10 scap push ups 10 banded face pulls 3×2 min Chest opener stretch 3×2 min Kneeling thoracic and lat stretch 3×2 min Seated shoulder and bicep stretch leg warm up: 5 min Row/Bike Easy pace 2×2 min squat stretch 2×2 min

Olympic Lifting 1x31x31x31x31x31x3Snatch Balance6070807580851x31x31x31x31x31x3Clean Grip Lift Off7080901001101201x31x31x31x31x31x3Jerk Balance5060657075701x31x31x31x31x31x3Front Squat607080758085

A- 2 Sets Not For Time:10 Band Resisted Dead Bugs (6/Side)10 Tempo Dumbbell Squats (5/Side) (3x3x1)8 Pausing Frog Bridges B- Push Press (30 min time cap) Set 1: 4 Reps @ 80%Set 2: 3 Reps @ 83%Set 3: 2 Reps @ 85% 3

CrossFit warmup: 3 Sets Not For Time:4 Kettlebell Turkish Sit-ups (2/side):20 KB waiter squat (Left):20 KB waiter squat (Right) Push-Press 4x6 @ 50% 12-9-6:Strict Chest to Bar Pull-ups/pull-ups/banded pull-ups Strict Handstand Push-ups/Pike push-ups/overhead KB press Directly Into

CrossFit "Eraser" 2 Rounds:40 BFB1,000 Meter Row50 Wallballs (20/14) CORE: 1 min Plank w/ 30 sec rest x 4 rounds LiteFit 2 Rounds:40 Burpees 1,000 Meter Row50 Wallballs CORE: 1 min Plank w/ 30 sec rest x 4 rounds

CrossFit Max Snatch 5 @ 50% 4 @ 60% 3 @ 70% 1 @ 75% 1 @ 80% Singles until max Rest 2-3 min between sets OR 15 mins Snatch Shrugs (5 Reps at a time) empty bar 15 mins Snatch Pulls from hang

Skills 8AM Mobility: warm up: 10 banded passthroughs 10 scap pull ups 10 scap push ups 10 banded face pulls 3x2 min Chest opener stretch 3x2 min Kneeling thoracic and lat stretch 3x2 min Seated shoulder and bicep stretch leg warm up: 5 min Row/Bike Easy pace 2x2 min squat stretch 2x2 min

Olympic Lifting 1x3+11x3+11x3+11x3+11x3+1Clean & Jerk50607075701x31x31x31x31x3Snatch50607075701x3+11x3+11x3+11x3+11x3+1Front Squat + Power Jerk5060707570

CrossFit On the Minute x 10:2 Box Front Squats Sets 1-2: 50% of 1RM Front SquatSets 3-4: 55% of 1RM Front SquatSets 5-7: 60% of 1RM Front SquatSets 8-10: 65% of 1RM Front Squat 5 Rounds:20 GHD Sit-ups35 Double Unders20 Supermans LiteFit 5

CrossFit AMRAP 20:10 Burpees20 Russian Kettlebell Swings (50/35)300 Meter Row or Ski Erg Roll-out and recovery work Olympic Lifting 1x11x11x12x1Snatch Complex (1 sn. Pull, 1 power, 1 full)506070751x31x31x3Sots Press [3 sets of 3, moderate intensity]1x31x31x31x31x3Halting Clean Pull (3sec Pause Knee)7080901001101x11x11x12x1Barbell Lunges