Strength: Deficit Deadlifts (20kg plate) 3-3-3-3-3 Metcon: For time: 8 DB Hang Clean And Jerks (#22.5/15,x2) 10-20-30-40-50-40-30-20-10 Double Unders

Strength: Tempo Front Squats @32X2 3-3-3-2-2-2 Metcon: AMRAP in 16min of: Run 400m 30 Pushups 20 KB Overhead Lunges (#24/16,x1) Skills: Double Unders Kipping/Butterfly Pullups (requirment: 5 strict pullups)

Skill: 15min Handstands practice Metcon: 6 Rounds for time: 6 Thrusters (#50/35) 6 Burpees over the bar 6 Sumo-Deadlift High Pulls 6 Burpees over the bar 6 Squat Cleans 6 Burpees over

Strength: E2.5MOM for 15min (6sets) 3-pos Clean (high hang, hang, floor) Metcon: 7 Rounds for time: 5 DB Devil Press (#22.5/15,x2) 8 DB Step-ups (#22.5/15,x2) 40

Strength: Push-Press 10-8-6-4-2 Metcon: 3 Rounds for time: 7 Ring Muscle-ups 14 HSPU 7 Hang Power Cleans (#70/45) 28 Abmat Situps Endurance: For time: Run 800m 75 Wallballs (#10/6) 75 Situps

Strength: Overhead Squats 4-4-3-3-3 Metcon: 5 Rounds for max reps: 2:30min cap: Run 200m AMRAP in remaining time: 4 Power Snatches (#60/40) 8 Wallballs (#10/6) *Rest 1:30 between rounds

Strength: Front Squat build up to an RM3 Metcon: For time: 12 Bar Muscle-ups 21 Deadlifts (#90/55) 9 Bar Muscle-ups 15 Hang Power Cleans 6 Bar Muscle-ups 9 Shoulder to overhead

Strength: Weighted Dips 6-6-4-4-2-2 Metcon: For time: Row 800m 45 DB Power Cleans (#22.5/15,x2) 150 Double Unders 30 DB Power Cleans Run 800m 15 DB Power Cleans

Strength: Romanian Deadlifts 8-8-8-8-8 20sec L-Sit hold after each set Metcon: "Angie" For time: 100 Pullups 100 Pushups 100 Situps 100 Air-Squats Outdoor: AMRAP in 40min of: 40 Mountain Climbers Run

Skill/Strength: Snatch 20min to practice technique or build to a heavy 1rep Metcon: For time: 50 KB Hang Squat Cleans (#24/16,x1) 40 Deadlifts (#100/70) 30 HSPU *EMOM - 8

Skill: Rope Climb Metcon: 3 Rounds for time: 15 Sumo DL High Pull (#52.5/35) 3 Rope Climbs 3 Rounds of “Cindy” 1 Round of “Cindy” is: 5 Pullups 10 Pushup 15

Strength: Push-Jerks (touch-and-go) 5-5-5-3-3 Metcon: AMRAP in 10min of : 10 Deadlifts with KBs/DBs (#24/16,x2) 10 Push ups Rest 3min and then, AMRAP in 7min of: 30 Double Unders 20 Wallballs

Metcon: CrossFit OPEN 21.3 + 21.4: 21.3: For time (15min timecap): 15 Front squats (#43/30) 30 Toes-to-bars 15 Thrusters (#43/30) Then, rest 1 minute before continuing with: 15 Front

Strength: 3 Sets: 4 Front Squats 5-10 Strict HSPU Metcon: AMRAP in 16min of: 16 DB Hang Clean and Jerks (#22.5/15,x1) 8 Deadlifts (#100/70) 16 Pushups

Skill: Handstands practice for 15min (hold/walk/balance) Metcon: 4 Rounds for time: 12 Power Snatches (#42.5/30) 24 Jumping Lunges Run 400m Outdoor: 5 Rounds for time: Run 400m 30 Jump

Strength: 4 Sets for load: 5 Barbell Bentover Rows 5 Weighted Pushups 20sec Hollow Hold Metcon: For time: 50 Kettlebell Swings (#32/24) 30 Front Rack Lunges (#22.5/15,x2) Run 800m

Strength: 16min build load for the complex: Clean Pull + Squat Clean (2+1) Metcon: 3 Rounds for time: Run 400m 21 Toes-to-bar 50 Air-Squats 3 Rope Climbs

Strength: Deadlift 5-4-4-3-3 Metcon: AMRAP in 15min of: 90 Double Unders 10 Hang Power Cleans (#70/45) 10 Ring Dips Outdoor: For time: 1000-800-600-400-200m Run 50-40-30-20-10 Situps 10-10-10-10-10 Rollups

Metcon: CrossFit OPEN Workout 21.2: For time (20min timecap): 10 dumbbell snatches (#22.5/15) 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box

Skill: 15min Handstands practice (hold/walk/balance..) Metcon: 4 Rounds for time: 4 Hang Squat Cleans (#70/45) 12 Pushups 20 Front Rack Lunges (#24/16,x1)