3 rounds for time:

9 Hang Power Clean (40/30kg)
15 Push Press
21 SDHP (sumo deadlift high pull)

Rest 5min

4 rounds for time:

Row 250m
8 Burpee over Rower

Rest 3min

5 rounds for time:

32 DU
8 Box Step-Up, alternate legs

These are all for time and with high intensity. Push it hard. Scale if needed.

Open 18.5 (same as 12.5 and 11.6)

7min AMRAP:

3-6-9-12-15... Thruster 45/30kg, C2B

Master Athletes, check Games.crossfit.com for your details.

RPE 4-5

First 3 thrusters, then 3 C2B, next round 6 and 6...Reps increase by 3 on each round. Hit this hard!

4 rounds
5 strict pull ups
4+4 TGUs 24kg/16kg
50 DUs

Warm up(0:00-10:00)
200m run
then
cradle
side lunge

knee grab
heel grab

toe walk
heel walk

skip for height
skip for distance

db warm up-5 each
strict press
reverse lunge
straight leg deadlift
reverse lunge
strict press

Mobility(10:00-15:00)
1:00 min elevated child's pose
1:00 min front rack stretch

Pointers/skill(15:00-20:00)
db front squats-keep dumbbells high, and full rom
du's-wrist in front of body, controlled jumps, elbows close.

Weightlifting(15)
Week 6-strict press
Pull chart

Fittrain(21)
On the 3:00 min x7
100m shuttle run
7 db front squats 35/25-challenge up 60/45 w single db
42 single unders-challenge up 21 double unders
score equals slowest round

Opt(12)
5x5 ghdsu
1600m walk/run
FT Float
5 rds
3 pull ups/c2b-challenge up-bmu
5 strict push ups-challenge up-3 strict hspu
-3:00 mins to work up to clean + 3 front squats

Finisher
30 w-raise
30 scap push ups
60 slow bicycles
1:00 min samson per

Teams of 3 18.1

20min AMRAP:

8 TTB
10 DB hang C&J @ 32.5/22.5kg
12cal row

1 in 1 out working

Warm up(0:00-10:00)
250mrow
then
10 air squats
10 cal row

10 air squats
10 walkouts

10 air squats
10 knuckle draggers

Barbell warm up

Mobility (10:00-15:00)
1:00 min hamstring stretch per
1:00 min quad stretch per

Pointers/skill(15:00-20:00)
air squats-chest high, below parallel, full hip ext
burpees-chest touch, full hip extension
row-finish at 11'oclock position, quick handle return

Weightlifting(15)
Back Squat week 6 or
4x8 goblet squat heavy

Fittrain(20)
6rds
20 air squats
15 cal row
10 burpees

Opt(12)
1000m row
1600m walk/run
5x5 hip extension

Finisher
30 cuff iso
30 v up and overs
1:00 min samson per

For time:
2-4-6-8-10 Ring dips
10 Russian KBS between each set 32/24kg

15 Burpee pull-ups (15cm jump)

2-4-6-8-10 Ring dips
10 Russian KBS btw sets 32/24kg

• Try to go unbroken with dips.

A.
Warm up...

B.
Ascending Ladder for 5 Minutes:
1 Devils Press (50's/35's), 1 Bar Muscle-Up
2 Devils Press (50's/35's), 2 Bar Muscle-Up
3 Devils Press (50's/35's), 3 Bar Muscle-Up
.
.
.

C.
5 Rounds, On the 5:00:

5 Dumbbell Hang Clean and Jerk, Left Arm (50/35)
5 Dumbbell Hang Clean and Jerk, Right Arm (50/35)
10 Alternating Dumbbell Power Snatches (50/35)
10 Chest to Bar Pull-ups
15/12 Calorie Assault Bike / Row

Mixed intervals at consistent pace:

8 min amrap:
400 m row
20 air squats
10 hollow to arch rolls

rest 4 minutes

8 min amrap:
500 m ski
10 push ups
8 rolls to candlestick

rest 4 minutes

8 min amrap:
30 double unders
10 med ball over the shoulder 50/40/30 lb
30 s plank hold

CONDITIONING

3 rounds for time:

5 Bar MU
10 Push Press (42,5/30kg)
15/12 cal Airbike

Then straight into:

10 rounds:

5 C2B/Pull-Up
10 Push-Up
15 Air Squat

Overall RPE 4

Target <25min