Seven rounds for time of:
155 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees

16 minute AMRAP

11 Hang Power Cleans @ 35kg
11 Bumpers
11 Thrusters @ 35kg
11 Pick-ups

2 minute silence on the 11th minute

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Metcon(12)
50 box jumps/step ups 24/20
30 mb sit ups 20/14
10 frog jump burpees

Metcon-comp(12)
50 box jumps 24/20
30 ttb
10 burpee bar mu

afterburner
choose one:
40 cal row or airdyne
100 rope slams
100 double unders/300 singles

Finisher
1 min side plank per
stretch and roll

Endurance Athletes AM Session
GP warm up
Bench Press 3-3-3-3-3
super set each bench set with max effort push ups Rest 1:20
Wtd Pull ups 5-5-5-5-5 or assisted pull ups Rest :90
Deadlifts 3x15 (touch and go) Rest 1:20

Endurance pm session
Dynamic Warm Up
5 Rounds of 3min Run @:30 below your best mile pace. Rest 1min between rounds. If you start to fall off running pace add :30 to rest time.
Core Work: 10 Rounds
10 sit ups
10 super mans
10 leg lifts

CrossFitters Session
Dynamic Warm Up
3 Rounds For Time
Row 1000m
50 Dips

Endurance Athletes Am Session
GP warm up
8 Rounds
:45 Box Jumps or step ups
:45 Slam Balls 20 or 15lb ball
:45 Db Push Press 50/35lbs
:45 Row or Run or Bike Hard pace
each movement gets 15 sec of transition time. Heart rate should be fairly high the whole time.
Finisher: Cool down 1 mile jog or 1600m row

Endurance Athletes Am Session
GP warm up
-Bench Press 12-10-8-6-4-2 rest 1min then
Super set each Bench Set with Max effort Pull ups rest :90 then repeat next bench set. (if you cant do pullups try assisted ones or rows)
-Deadlifts 5x5 increase load with each set rest 1:20

Endurance/CrossFitters Pm Session
Dynamic Warm up
-5 rounds of 2min runs @ :30 below your best mile pace. Rest 1min between each set. If you start to fall off running pace add 30 sec to rest time.
Core Work:
1 Round
100 Leg lifts For time

Endurance AM Session
GP Warm Up
-Wtd Lunges 5x10ea leg rest :60
-Db Shoulder Press 4x10 rest :90
-Power Cleans 3x3 rest 1:20
*all strength sets should increase load with each set

Endurance PM
-Dynamic Warm Up
Run for 30-40min as far as possible with a zone 2 heart rate (mark your total distance)
Core work: 3 rounds
30-50 sit ups
1min plank hold
30-50 flutter kicks ea leg

DYNAMIC WARM UP
1 Round
Jog 1mile for endurance 800m for crossfitters
then 20yds each
Knee Pulls
Quad Pulls
Frankies
Inch Worms
High knees
Butt kicks
Crossovers both directions

GP WARM UP
2 Rounds
5 Squats
5 Squat Jumps
5 Tuck jumps
10 Pvc or empty bar good mornings
10 press ups
10 scorpions
20 Arm circles
20 Jumping jacks
20 Mountain climbers

Lepoja

Two rounds:
100 Double-unders
95 pound barbell, Shoulder to overhead, 50 reps
25 Toes to bar