A. STRENGTH: Shoulder Press 3-3-3-3-3-3 B. For Time: 21 Shoulder to Overhead (70/45kg) 9 Bar Muscle Up 200m Farmer Carry 15 STOH 7 Bar Muscle Up 200m Farmer Carry 9 STOH 5 Bar Muscle Up 200 m Farmer Carry
For Max Reps, Time Cap 20′: 15 Tire Flips 20 Tire Jumps Over 15 Tire Flips 20 Tire Jumps Over 9 Legless Rope Climb 125 OHS (42’5/27’5kg) Max Cal Row
A. STRENGTH: Front Squat 4-4-4-4-4 B. 6 Intervals of 2′ ON : 2′ OFF 20 WallBall Shots 15 Kb Swing (32/24kg) Max Burpees
A. STRENGTH: OHS 3-3-3-3-3-3 B. “Nancy” 5 Rounds: 400m Run 15 OHS (42’5/27’5kg)
A. EMOM 16′: 1. 6-10 Strict HSPU 2. 6-10 Strict Pull Ups 3. 6-10 Strict Ring Dips 4. 6-10 Strict Toes to Bar B. AMRAP 12′: 60 Double Unders 20 Toes to Bar 5 Wall Climb
“CrossFit Total” Back Squat 1 Rep Press 1 Rep Deadlift 1 Rep
A. EMOM 12′: Power Clean 3 x Power Clean Touch n’ Go B. AMRAP 14′: 1 Legless Rope Climb 3 Power Clean (70/47’5kg) 6 HSPU
A. “Bring Sally Up” Back Squat (60/40kg) B. 2 Mile Run
A. STAMINA: Pull Ups 3 x Max Reps Kipping Pull Ups B. “Tabata This” Push Ups Sit ups Box Jumps Pull Ups
For Time: 24-21-18-15-12-9-6-3 Thrusters (50/30kg) Burpees Over the Bar V-Ups
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