July 2018

Deadlift E3MOM 10 – 5 – 5 – 10 5 Rounds For Time: -5 Deadlifts 255/175 RX+ 315/215 MRX 205/135 -400m Run or Row or 1km Bike -2 Rope Climbs 15 RX+ 2 Legless MRX 10′

Snatch E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 1 – 1 – 1 10min AMRAP: 21 Power Snatch 115/75 RX+135/95 MRX 95/65 100 Double Unders 15 Hang Split Snatch 75 Doubles Unders 9 Squat Snatch 50 Double Unders Overhead and Core Development 20 Snatch Grip Overhead Lunges (alt legs 10 ea) 30sec GHD Sit-Up

15 min AMRAP: Buy-In = 30 HSPU MRX 2/4″ Rise THEN, -5 KB Left Arm Hang Squat Clean Thruster -5 KB Right Arm Hang Squat Clean Thruster -6 KB Goblet Box Step-Ups 24/20″ MRX 20/18″ -15/12cal Row or A Bike or 200m Run KB Loads = 24/16 RX+ 32/24 MRX 20/12kgs Rest 2min -Max Reps KBS (no stopping no

“CrossFit Total with a Twist” -15min to Achieve a Max Back Squat -15min to Achieve a Max Bench Press -15min to Achieve a Max Deadlift

Strict Press 5 – 3 – 2 – 1 – 1 – 1 Build up to a 1RM E2MOM 6min AMRAP: -6 HSPU RX+ Strict MRX 2/4″ rise or 2 Wall walks -9 Ring Dips RX+ MU into Dips MRX Bar Dips -36 Doubles Rest 1min 4min AMRAP -6 S2O 95/65 RX+ 135/95 MRX 75/55 -9 Hand Release Push-Ups -36 Doubles Rest

Cluster Build Up E3MOM -3 Power Clean to 3 Hang Squat Clean -2 Power Clean to 2 Hang Squat Clean -1 Power Clean to 1 Hang Squat Clean -1 Power Clean to 1 Hang Squat Clean 3 Rounds For Time: – 5 Power Cleans 135/95 RX+ 155/105 MRX 95/65 – 5 Hang Squat Cleans -10 Strict Pull-Ups RX+ 10 Strict C2B

Back Squat E3MOM 10 – 5- 5 – 10 5 min AMRAP: -7 Deadlifts 225/155 RX+ 255/175 MRX 185/115 -3 Over Bar Burpees -10 WallBalls 20/14lbs 10/9′ RX+ 11/10′ MRX 20/10 9′ Rest 3min / Reduce Weight 5 min AMRAP: -6 Deadlifts 155/105 RX+ 205/135 MRX 115/75 -3 Over Bar Burpees -9 WallBalls 20/14lbs 10/9′ RX+ 11/10′ MRX 20/10 9 YOGA

20min AMRAP: – 400m Run or Row or Bike 1km – 15 T2B (odd rounds) 15 Weighted anchored Sit-Ups 25/15lbs RX+ GHD Sit-Ups MRX 15/10 (even rounds) alternate moves each round – 400m Row or Run or 1km A-Bike (opposite of start) – 15 Hang Power Snatch 75/55 RX+ 95/65 MRX 55/35 Rest 3min / Prep Bar –

**Tester: 800m Run, Row or 2km Bike for Time** For Time: -200m Run or Row or 0.5 km Bike -5 Pull-Ups RX+ 5 Ring Muscle Ups -10 KBS 24/16 RX+ 32/24 MRX 20/12kgs -400m Run or Row or 1km Bike -10 Pull-Ups RX+ 10 Bar Muscle Ups -15 KBS -600m Run or Row or 1.5 km Bike

Bench Press E3MOM 10 – 5 – 5 – 10 14 min AMRAP: -14 Barbell Push-Ups MRX Push-Ups -7 Power Cleans 115/75 RX+ 155/105 MRX 95/65 -28 Double Unders or 7 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″ -7 Hang Squat Cleans Core & Shoulder Development (2-3 sets) -30sec L-sit Hold on rings or dip bar or parallettes (accumulate) -10