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Strength Front-Squat, 5×5 Work  For Time Run 200-200-200-200 Wall-Ball 40-30-20-1 (M=20/W=14) Midline TBA

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 Strict Press 5×3 @ 80-85 of 1 Rep Maximum Work  Weighted Walking Overhead Lunges  30-30-30-30 yards  (#35/ 25#) KB-Swing 30-20-10 (53/35) Cool-Down ( Trainers choice)

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

  Strength 10 minutes to work up to 3 Rm thruster AMRAP 5 Minutes 7 Hang Power Clean (135/93) 7 Toes‐to‐Bar Rest 2 min AMRAP 5 Minutes 10 Russian KB Swings 62#/44# 7 Burpees Rest 2 Minutes AMRAP 5 Minutes 10 Ball Slam 25# / 15# 7 Situps Rest 2 Min AMRAP 2 Minutes 7 Hang Power Cle

  Skill  Hollow Holds Strength  Push- Press 3-3-3-3-3 (Beginner)  Split-Jerk, 3-3-3-3-3 ( Intermediate and Advanced ) Work  (Beginner)  Kettle-bell Swing 10-8-6-4-2 Front Squat with 44#/35#  kettle-bell)10-8-6-4-2 Sit-ups- 10-10-10-10-10 Run 200-200-200-200-20 (Intermediate and Advanc

Strength  Press 3×3 Strict Press 3×6 weighted step-ups WORK For Time: 12-10-8-6-4-2 reps of: Front Squat 185# / 103# Bear Crawl  60 ‘

  No Strength Today ( can use this time to make up strength work after class. ) AMRAP in 15 minutes. 200m run 8 plate burpees 60′ overhead plate walk (same)  

        Deadlift 3×5 (Last set done for maximum reps) AMRAP in 7 Minutes 3, 6, 9…etc reps of: ‘Heavy’ Thruster (Performance: 115lbs, Athletic*: 65lbs,: 45lbs) Toes to Bar Accessory Superman and Banana’s