A.
muscle-up progressions and transition work – 10 minutes
Advanced- 20 muscle-ups for time
B.
run 800m
30 pull-ups
rest 1 minute
3 rounds for time
C.
trap calves 4 minutes/banded bully 4 minutes
Mark

A.
barbell quad smash/traditional ham stretch
:30 on each back and forth 3 rounds
B.
back squat work to heavy single 20 minutes
Notes: here’s what working to a heavy single should look like 10-8-6-3-1-1-1
C.
5 burpees
15 air squats
25 ab-mat sit-ups
AMRAP 10 minutes
Greg – Moving Well

A.
press 3 X 8
push press 3 X 4
B.
20 kneeling wall ball
20 double-unders
run 400m
*4 rounds*

 C.
kitchen sink mob

Jess AKA Hustler

A.
3 sets of unbroken power cleans 10-8-6
15 push-ups follow each set

Start light and build- 10 min.

B. At 0:00
Power Elizabeth
21-15-9
Power Clean 135/95
Ring Dip

C.
At 10:00
Run 1 mile for time (10 minute cap, scale distance as necessary)

D:
At 20:00
100 Wall Balls for time
Score B, C, D

E.
traditional quad/ham stretches

 

A.
Snatch complex: snatch deadlift + snatch – 15 min. AHAP
Notes: power or squat
B. Partner wod 
21-15-9 

Deadlifts 95/65 

Thruster 

Power snatch 
*one works at a time and completes 21 deadlifts then partner 2 does 21 then partner 1 does 21 thrusters and so on…
C. banded lunge – band out front
Utilitarians

 
A. Pause front squats 2-2-2-2 
B.
15min AMRAP 
200m med ball run 
10 med ball squat cleans 
200m run 
10 burpees 
C. Trap calves
CrossFit Legacy

A.
1 min each side- Scapula lax ball- lay on lax ball and raise arm over head
waiters walk down and back
*3 rounds*

B. 10 min. HSPU practice. Advanced- strict or parallets  

C. 10-9-8-7-6-5-4-3-2-1 
HSPU
C2B 
Box jumps 24/20 
Bailey and Eric

A.
Hang Cleans 4 X 4 – focus on cycling
B. 4 total rounds
200m run 
30 sit-ups 
20 pop squats (air squat then jump feet in the back out for second rep) 
15 hang cleans 95/65 
Round #1 0:00-7:00
#2 7:00-13:00
#3 13:00-18:00
#4 18:00- till done
*score fastest and slowest rounds, each round should be a sprint.
C. 1 min. on each side Couch stretch + :30sec cat stretch for abs/low back
Royce gettin’ after it.
If you haven’t subbed the ski erg for a row yet, you should try it.

A.
Turkish get ups 3 X 8
one arm kb snatches 3 X 8
*4 on each arm 
B.
25 calorie row 
25 kbs 55/35
25 burpees 
*3 rounds*
C. KB quad smash 
Sea of Purple