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Deadlift ( Back-off week ) 3×5 @ 50- 65% Ring/Strict Dips / Box Dips 5-8 reps Work 10x KB Swing @ 44# >/ 53# > 10x Push-up + 25x KB Swing @  44#> / 53# > 10x Push-up + 20x KB Swing @ 44#> / 53# > 10x Push-up + 15x KB Swing @  44#> / 53# > 10x Push-up + 10x

Strength Clean and Jerk 5×2 @ 50-60 % Back Squat “back off week “ 3×5 @ 50-65 % Work 5 Rounds Of 200meter run! 5 thrusters (115/95)! 10 pullups 20 walking lunges (45/25) Midline Plank Pulls  

Strength Walking Lunge 5×12 ( use Heavy Kettlebell) Push-ups 5×12 Work 3 Rounds 7 Front Squats 155/115# 400m Run 5 Front Squats 200m Run 3 Front Squats 100m Run Rest 1 minute between rds Midline.

Skill 8-10 minutes of Double  Under Practice Strength Push-Press, 3-2-2-1-1-1-1-1 Work 2 Min AMRAP: KettleBell Swings 8 Min AMRAP 15 Burpee 45 Double-Under 2 Min AMRAP KettleBell-Swing (M=70/53, W=53/35)  

Warm -up Clean and Jerk Prep 800m Run! 10 C&J 600m Run 10 C&J 400m Run! 10 C&J 200m Run! 10 C&J 100m Run! 10 C&J 135/95   This is especially long workout, take your time and pace yourself..

Strength  5×2 Front Squat at 80 %- 85% each set followed by 2 negative pull-ups. Work For time: Run 800m 40 Dual KB Power Clean & Push Jerks 24/16kg (one KB in each hand, start from the floor each rep) Run 800m Midline 10 Minutes working on Toes to Bar

Strength  Strict-Press, 3-3-3-3-3 Work  5 Rounds Of: 200meter run 5 thruster (135#/95 #) 10 pull-ups 20 walking lunges(45#/25#)! Midline  Partner Wheel-Barrow

Strength  Heavy Sled Pushes immediately into  3 Box Jumps Work AMRAP 15  min 30 Jumping Lunges 30 Kettlebell Swings (53/35) 30 Push-Ups

Strength : Deadlift 5×3 @ 85 – 90 % Work:  2 Min AMRAP:  Burpees 4 Min AMRAP:  KB-Swings 2 Min AMRAP:  Burpees 53#/35# Something special… Core Work

Strength : 5 x 2 Power Snatch 80-85 % Focusing on massive hip-drive quick over head turnover 5×3 Negative Pull-ups (there are going to be in the Open) Work: Mini Kalsu (otherwise known as the toughest Crossfit workout on the planet.) “KALSU” which is 100 Thrusters for