1) 8 Minute AMRAP for Skill:

• Alligator Rolls x 3/direction

• Kick to Handstand against Wall x 5 reps OR Wall Walk x 3 reps (if comfortable in Handstand position, attempt to take feet off wall and hold freestanding Handstand for a few seconds each rep. If doing Wall Walks, go as high as you comfortably can)

. . . 2 MINUTES REST. . .

2) EMOM X 8 Minutes:

• Min. 1 - 10 Ring/TRX Push-Ups OR Tempo Push-Ups w/(3-0-X-0) tempo (3 seconds down to floor each rep)

• Min. 2 - 3-5 Strict Pull-Ups OR 1-Arm DB Row x 6/arm

*Attempt to either add weight or increase the challenge of the movement by lowering the ring/TRX height.

. . . 2 MINUTES REST. . .

3) 15 Minute AMRAP:

• Lateral (Sideways) Crawl x 10 meters/direction
• Single Arm Ring/TRX Row x 5/side
• 10 Cal. Row/Ski Erg/Airdyne

PARTNER WORKOUT - 35 Minute AMRAP:

• 100 Cal. Bike/Row/Ski Erg
• 100 1-Arm Alternating DB Snatch @ 35-50/15-35 lbs.
• 100 Cal. Bike/Row/Ski Erg
• 100 Burpee Box Jump Overs @ 24/20 in.
• 100 Cal. Bike/Row/Ski Erg
• Max Rope Climbs OR Pull-Ups with time remaining

*One partner works at a time and reps/cals are split evenly and as needed between partners.

Sum of the Best of Each Lift

Back Squat

Shoulder Press

Deadlift

https://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43kg/29kg
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61kg/43kg.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83kg/61kg
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102kg/70kg
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 111kg/79kg
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 120kg/83kg
*If all reps are completed, time cap extends by 4 minutes.

Banded Chest + Upper Back
Shin Box (open and closed)
Octopus Progression
Hip Floss
Hanging Scap Depressions
Hanging Quarter Chin Ups (practice hanging without fully relaxing your shoulders)

Mini Band squat hold 3x20sec
Torsion Control

10-12min

5 min Ladder Drills to warm up

Then:
1. Trainer= Skipping + Double under Instruction (1-2mins)
2. With a partner, share a rope, 2x1min rounds each to practice (you go, I go)
3. 1 Attempt each at max unbroken double unders. If you don't have double unders yet, you get another minute of practice.

Then:
Hit the curve! 2 at a time, 1 warm up run 0.04 @80% effort then 2 attempts each to find max running speed

15min

Start up(14)
stretch 4 mins

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

warm up(5)

Metcon/*Metcon-comp(10)
5rds
10 pistol squats(met mod as needed)
*25 du's/single unders x3

afterburner(2)
500m row for time

3x8
bent over row
curls

Finisher
2 min hamstring stretch
walking side lunge down and back
40 leg raise to hip extension

DU 50-40-30-20-10

floor press 2-4-6-8-10 - 60kg/40kg

Ring MU 5-4-3-2-1

5 rounds for time:

20 weighted sit-ups with plate (25/15)
20 Double unders / scaled: 60 singles

Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp(9)
Amrap 9
6 goblet squats 70/53-45/35
12 *double unders x2 singles

3x10
bench/strict
superset with tricep kickbacks

afterburner(1)
60 seconds max cal row

Finisher
6x20 flutters w/10 sec hold
2 min quad barbell smash
2 min hip opener