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Front Squat E3MOM 10 – 5 – 5 – 20 Going for 20rep max “Nowhere to Hide” by DB 12min AMRAP: 6 Bar Facing Burpees5 Deadlifts 155/105 RX+ 185/125 MRX 125/85 4 Hang Power Cleans3 Front Squats2 Jerks Core Development 2min High Plank Hold 25 Evil Wheels2min Low Plank Hold 25 Hip Extensions 2min Bar Hang

Push Press to Push Jerks E3MOM6 Push Press to 6 Push Jerks (60-70% of Push Press)5 Push Press to 5 Push Jerks (65-75% of Push Press)4 Push Press to 4 Push Jerks (70-80% of Push Press)3 Push Press to Max Push Jerks (75-85% of Push Press) 3 Rounds For Time (15min cap) 400m Run/Row or 1k Bike 12

“DIANE” 21-15-9 reps of: (15min cap) Deadlifts 225/155 MRX 185/125 HSPU MRX 2”/4” rise Rest 5 minutes EMOM for as long as possible (10 min max) 8 Deadlift or Sumo Deadlift 225/155 MRX 185/125 6 Barbell push-ups MRX push-ups 3 Muscle-ups (ring or bar) MRX C2B

3 Rounds For Time: (27min cap) 800m Run/Row or 2k Bike 8 Burpee Chest to Bar RX+Burpee Bar/Ring Muscle Ups MRX Burpee Pull-ups 16 Hang Squat Cleans 135/95 RX+165/115lbs MRX 95/65lbs Core Isometrics 1min L-Sit Bar Hang30sec Plank Bird Dog Hold Left/Right 1min Hollow Hold30sec Plank Bird Dog Hold Right/Left 1min Squat Hold 1” over WallBall 1min Bar

One Attempt Max Kettlebell Swings (American) 8min cap 40 / 32 / 28 / 24 / 16 / 12kgs *non-stop/unbroken**Athletes Chooses Load, can be different than WOD weight Team WOD“Helen with a Friend” by DB 3 Rounds For Time: (18min cap)Partner 1 – 400m Row or 1k Bike Same time Partner 2 – 400m Run **Switch each Round* P1&P2 – 21 Synchronized Kettlebell Swings P1&P2 – 12

Bench Press E3MOM 10 – 5 – 5 – 20 *Going for 20rep max 17min AMRAP: 10 WallBall Sit-ups20 Dumbbell Push-Ups (1 arm on Dumbbell/10 each arm)30 Dumbbell Snatch (alt arms)40 Crossovers RX+ Crossover DoublesDumbbells = 50/35lbs RX+65/70/75 – 40/45/50 MRX35/20 Chest & Core Development 20 DB/KB Bench Press20 Evil Wheels20 Banded Push-Ups20 Band Pull-Aparts20 DB/KB

“Funked Up Forties” by DB For Time: (40min cap) 40 DeadLifts 95/65 RX+115/75 MRX 75/5540 Burpee Box Jumps/Step-Ups 24/20″ RX 30/24 40 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/1240 Kettlebell Goblet Squats40 Chest to Bar Pull-ups MRX 40 Pull-ups40 Military Anchored Sit-Ups RX+GHD Sit-Ups 40 Hang Power Cleans40 Toes to Bar40 Push Press40 Double Unders40 WallBall Shots 20/14lbs

Back Squat E2MOM 5 x 10 @ 50-60% For Time: (21min cap) 9 Bar Facing Burpees 13 Front Squats 155/105 RX+185/125 MRX115/75 18/15 Calorie Row/Bike or 400m Run Rest 1min 13 Bar Facing Burpees18 Back Squats23/19 Calorie Row/Bike or 500m Run Rest 2min 18 Bar Facing Burpees23 Back or Front Squat 28/23 Calorie Row/Bike or 600m Run Core & Squat Development 10 Cossack Squats

CrossFit Main Site Benchmark WOD “Barbara Ann” 5 Rounds For Time: (40min cap) 20 Handstand Push-Ups MRX 2/4” rise 30 Deadlifts 135/95 MRX 95/65lbs 40 Sit-Ups (barbell anchored)50 Double-Unders Rest 3min between each round Flexibility Development Spend 3min on Banded Shoulder Stretches 2x30sec Couch Stretch2x30sec Head to Floor Straddle Stretch Spend 3min on PVC Shoulder Stretches 2x30sec

Clean & Jerk Touch and Go and Singles Practice/Build-up E3MOM 5 Touch and Go Clean & Jerks @ 75-80%5 Single Clean & Jerk @ 75-80% 3 Touch and Go Clean & Jerks @ 80-85%3 Single Clean & Jerk @ 80-85% Bar Fight – Against “The Duke” For Time: (20min cap)12 Clean and Jerks 155/105lbs MRX 125/85