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2 Rounds for Time:
1 Mile Run
25 Sit-ups
25 Deadlifts (135/95)
10 Handstand Push-ups

2 Rounds for Time:
800 Meter Run
25 Sit-ups
20 Deadlifts
15 Pike Push-ups

Front Squats
#1: 5 reps @ 75%
#2: 3 reps @ 80%
#3: 2 reps @ 85%
#4: 1 rep @ 90%

10 Minute AMRAP of:
20/14 Calorie Row
15 Jumping Squats
15 Toes-to-Bar

Murph Prep
9 Minute EMOM Rotating Through:
12 Pull-ups
15 Push-ups
20 Overhead Squats (PVC or 15lb Bar)
*141 Reps Possible

Bench Press
5-5-3-3-1-1
*Weight is athlete’s choice, build throughout

Death by Burpee Box Jumps
Minute 1 – 1 Burpee Box Jump
Minute 2 – 2 Burpee Box Jumps
Minute 3 – 3 Burpee Box Jumps
.. Continue to increment by 1 rep each minute, until work can no longer be completed within the minute
*Rest remainder of each minute
*Score is furthest round completed – Minute 10/10 Burpee Box Jumps = score of 10

Core Work
3 Rounds:
10 V-ups
10 Supermen
10 Plank – Knee-to-Elbow

For Time:
800 Meter Run
50 Kettlebell Swings (50/25)
50 Wall Balls (20/14)
50 Kettlebell Swings
800 Meter Run

ROMWOD
We’ll close out class with ROMWOD

For Time:
100 Double Unders
30 Sit-ups
20 Mountain Climbers (L+R=1)
50 Box Jumps (24/20)
30 Sit-ups
20 Mountain Climbers
100 Double Unders

ROMWOD
We’ll close out class with ROMWOD

Push Press
5×3
*Weight is athlete’s choice, build throughout.

3 Rounds of:
3 Minute AMRAP:
10 Handstand Push-ups (kipping)
10/7 Calorie Row
25 Foot Single Arm Dumbbell Overhead Walking Lunge (30/20)

Rest 1 Minute Between Rounds
*Pick up where you left off 
*Switching arms can be done at any time
*Each 5 foot mark = 1 rep

Rx+ 50/35lb dumbbell

Snatch Balance & OHS
5 Sets of:
1 Snatch Balance + 2 OHS
*Weight is athlete’s choice, build throughout.

3 Rounds for Time of:
20/14 Calorie Row 
20 Push-ups
30 Air Squats

For Time:
800 Meter Run
30 Sit-ups
30 Wall Balls (20/14)
800 Meter Run
30 Sit-ups
30 Wall Balls (20/14)
800 Meter Run

ROMWOD
We’ll close out class with ROMWOD, a CrossFit specific yoga.

Row 1000 Meters

15 Minutes – Rest & RMU/Gymnastics Practice

4 Rounds for Reps
Minute 1 – 15 Deadlifts (135/95)
Minute 2 – 10 Bar Facing Burpees
Minute 3 – 5 Ring Muscle-ups
*Sub RMU for 5 Ring rows, 5 Ring dips (assisted or kipping)
*Goal is to Sprint and rest remaining of minute. If unable to achieve 10+ seconds of rest, cut reps back the next round.

120 Reps possible (Ring rows + Ring Dips = 5 reps)