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SKILL/STRENGTH Alternate Movements - Untimed Double KB Front Squats 5 x 4 KB Strict Press - Each side 5 x 4 Turkish Get-up 6 x 1 (perform one per round, 3 each side total) METCON For Time: (16/24kg) 50 Goblet Squats 50 OH Swings 50 Push-Press (total) 50 Walking Lunges...

SKILL/STRENGTH Thruster - Climbing Weight 6 x 3 METCON "Jackie" - Retest 1000m Row 50 Thrusters (45lb/33lb) 30 Pull-ups FINISHER Finisher: 5x 10-15 second hanging tuck holds

SKILL/STRENGTH Barbell Lunge (behind the neck) 8 x 2 each leg, working up to heavy METCON 6 Rounds: 14 Switch Jump Lunges (or walking lunge) 12 OH Swings 20/24kg 8 Ring Dips (or static/p-lette) 15 minute cap.

SKILL/STRENGTH BENCHMARK - RETEST FOR BEST/WORST SCORES 3 Rounds of Max Unbroken Pullups *2 min rest between sets Snatch Warm-up EMOM: 15 minutes, climbing weight as needed Functional: 3 Power Snatch Athletic: 3 TnG Snatch METCON AMRAP: 5 minutes Max Wall Balls...

SKILL/STRENGTH EMOM: 16 minutes, alternating isolating movements. 20-30 second flexed chin-up hang (sub 2-3 negatives) 40 sec Plank 30 Second Handstand Hold/1-2 Wall walks/handstand walk practice 40 sec bottom of squat hold METCON For Time: 800m Run/Row 21 Deadlifts...

SKILL/STRENGTH BENCHMARK - RETEST OHS - Find a 1RM METCON 3 Rounds: Rest 90 Seconds between Max Push Press (103/155lb) (93/135) (63/95) **Choose a load that you can perform above 12 per time. Full rest, then add 10 pounds to your loading. 3 Rounds: Rest 90 seconds...

STRENGTH Every 90 Seconds: 7 Sets Back Squat x 2 METCON 21-18-15-12-9-6-3 Pistols (total) Double Unders x 2 V-ups

SKILL/STRENGTH Front Squat 7 x 2 @ approx. 85-90% METCON For Time: 2 Front Squats (93/135) 100m Run 4 Front Squats 100m Run Continue with 6, 8, 10 & 12 rep scheme and 100m run after each set. Finisher: 75-100 Hollow Rocks

SKILL/STRENGTH 3 Rounds: Perform Max Pull-ups, then rest 1 minute. KB Bent Over Rows 4 x 8 Each Arm METCON 20 Minute AMRAP: 50 Double Unders 40 Air Squats 30 Power Clean (53/75) 20 Strict Press (Same barbell) 10 Burpees

CROSSFIT CLASS: SKILL/STRENGTH Deadlifts 5 x 4 @ approx. 70% METCON 1 minute at each, running clock. Rest 1 minute after each round. 4 Rounds: Deadlift (103/155) Box Jumps (20/24in) OLYMPIC WEIGHT LIFTING: Last set at 100% 8x1 Snatch 8x1 Clean and Jerk 8x1 Front Squat...