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Front Squat E3MOM 5 sets x 10 reps 11min AMRAP: 11/9 Calorie Row/Bike or 200m Run11 Front Squats 135/95 MRX 95/6511 Box Jumps/Step-Ups 30/24” MRX 24/20” Squat & Core Development 22 Cossack Squats (11 each leg) 22 GHD Sit-ups22 Pistols or Scales (11 each leg) 22 V-Ups 22 Double Kettlebell Lunges (alt legs)

CROSSFIT LINCHPIN TEST 5 For Time: (40min cap) 20 Back Squats 2 mile Run / 3200m Row 20 Back Squats Bar is on floor Barbell Weights = 185/125 *RX+225/155 MRX 135/95 *Courtesy CF Linchpin, *RX+ is CF Linchpin Test* Core & Squat Development 20 KB/DB/BB Lunges alternating/unbroken20 KB/DB/BB Sit-Up to Press20 Pistols or Scales (alt legs)20

Deadlift E3MOM 5 sets x 10 reps MainSite WOD 5 Rounds For Time: (21min cap)24 Deadlifts 95/65lbs MRX 75/55 18 Hang Power Cleans12 Push Jerks Core Isometrics 1min Handstand Hold1min Plank Bird Dog Hold L/R 1min L-Sit/Dip Hold1min Plank Bird Dog Hold R/L 1min Hip Extension Hold 1min Ring/Bar Hang1min Hollow Hold

“Jumping KB Chipper” by DB For Time: (35min cap) 50 Double Unders 50 Kettlebell Sumo Deadlift High Pull50 Double Unders 50 Kettlebell Swings 50 Double Unders50 Wallball Sit-ups 20/14lbs MRX 20/10lbs 50 Double Unders50 Kettlebell Goblet Squat50 Double Unders50 Kettlebell Goblet Shoulder to Overhead50 Double Unders Kettlebells = 24/16kgs RX+32/24 MRX 20/12kgs Flexibility & Core Development

“CFr’ Test 1” by DBFor Time: (25min cap) 25 Overhead Squat 135/95 MRX 95/65 200m Run, Row or 0.5k Bike 25 Chest to Bar Pull-ups MRX Pull-Ups 200m Row, Run or 0.5k Bike 25 Front Squats 200m Run, Row or 0.5k Bike25 Handstand Push-Ups MRX Hand Release Push-Ups 200m Row, Run or 0.5k Bike25 Thrusters Guns Development 50 Barbell Curls 45/35lbs 25 Overhead Plate

Split Jerk E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 TEAM WOD 3 Rounds For Time: (14min cap)Partner 1 – 12 Barbell Push-ups Partner 2 Barbell Plank Hold 6 Synchronized Hang Squat CleansPartner 2 – 12 Barbell Push-ups Partner 1 Barbell Plank Hold 6 Synchronized Split Jerk (alternate feet)24 Alternating

Bench Press E3MOM 5 sets x 10 reps 4 Rounds For Time: (18min cap) 400m Run / Row or 0.5k Bike 4 Power Cleans 135/95 RX+155/105 MRX 95/65 8 Hang Power Cleans12 Toes to Bar Core Isometrics 1min Bar/Rings Dip Hold or L-Sit Hold 1min Plank Bird Dog Hold Left/Right1min Hip Extension Hold1min Plank Bird Dog Hold Right/Left

“Metabolic Madness 2″ by DB E3MOM *Athletes can pick order of exercises, but must perform all 7 exercises* *Only rest is remaining time of E3MOM* 250m Row250m Row200m Run200m Run100 Double Unders.5k Bike30 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ REST 3min Start WOD 9min AMRAP: 600m Row/Run or 1.5k Bike30 WallBall Shots30 Strict Pull-ups RX+

Main Site Benchmark WOD “Lyla” 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for time: (30min cap) Muscle-Ups (ring or bar) MRX Chest to Bar Pull-UpsClean & Jerk Bodyweight MRX 75% Bodyweight Core Development 10 Kettlebell Goblet Sit-Ups15 V-Ups20 Barbell Sit-Ups to Press 25

Overhead Squat E3MOM 5 sets x 5 reps “Flamethrower” by DB 13min AMRAP: 6 Sumo Deadlift High Pulls 95/65 RX+135/95 MRX 75/55 7 Overhead Squats42 Double Unders or 13 Box Jump Overs with hands 30/24” MRX 24/20” Core & Pistol Development 2×13 Barbell Sit-ups2×13 Pistols Left Leg2×13 Evil Wheels2×13 Pistols Right Leg2×13 Wallball Leg Lifts2×13 Kettlebell Goblet