Lift: power clean and power jerk (2+1)
Start @ 50% 15 min to work to max

Wod: Tough Cindy : 20 min amrap
3 C2B pull-ups
5 HSPU
7 Front squats 135/95-95/65-75/55

Every 3 rounds, run 400 m

Buy out: swimmer Superman’s
5sx10r

Lift: Bench 5×5
Work to conservative max

Wod: 12 min amrap
8 CALS ON ERG
8 BURPEES OVER ERG
8 OHS 95/65-75/55-45/35

Each round add 2 reps.

Buy out: Chelsea’s core thing

Lift : bench press (exp)
5sx5r {work to max: stay conservative}

WOD:
8 CALS ON ERG
8 BURPEES OVER ERG
8 OHS 95/65

EACH ROUND ADD 2 reps
12 min amrap

Buy out:
Chelsea’s core thing

“26 Again”
-All reps split evenly.
-Core done together
26 cleans
100 hspu
1 min plank together
*1 min rest
26 hang snatch
100 pull-ups
1 min hollow hold together
*1 min rest
26 Front squats
100 box jumps
1 min partner sit-ups
*Rest 1 min
1 min Russian twist
1 min R side plank
1 min L side plank
100 flutter kicks

Crossfit total:

1rm squat
1rm press/bench
1rm deadlift

GET SOME!!!!

Wod: cardio

5 min ME single unders
5 min ME row for cals
5 min ME run
5 min ME CALS BiKe

After: MOBILITY

Skill: Dips or push-up
10 kipping x5s
or
5-10 push-up focus on straight body x5s

Wod:
10 med ball cleans
1 rope climb or 4 pull-ups
10 rft

Into

400 m sprint
Rest 1min
400 m sprint

Lift: Power Clean + FS + power jerk (3+3+3)
Start at 60%-work on speed increase on feel
5 sets

Wod: Tabata
Full tabata each movement – lowest count is score.

1. Assault bike cals
2. Power Snatch
3. Hspu/pu

Buy out: single leg dl (barbell)+ Russian twist -5el+20r.

Lift: Squat Jumps 5sx5r @ 40%
Skill review: kipping pullups/strict/C2b

Wod: Fran
21-15-9
Thrusters + pull-ups
95/65-75/55

Rest as needed :
Into
100 sit ups for time

“5000”
6 rounds each partner must complete a round before they switch
P1 rowing
55/35 45/25
P2 15 DB thrusters
15 KB swings
15 V ups

Rest 1 minute

4 rounds
Can switch whenever but must do all 4 rounds
P1 row
P2 30 box jumps
30 sit ups
Rest 1 minute

3 rounds
Each partner rows 3 times
P1 row
P2 25 air squats
100 m run
10 Burpees

must start from the top if after last workout you haven’t gotten to 5000.
If you get to 5000 before the work is done score is meters rowed that exceed 5000 at time of work completion