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CrossFit Clean skill: A. Muscle cleanB. Power CleanC. Full cleanD. Front Squat Every 1:30 for 10 rounds: 15 min.1 power clean1 squat clean1 front squat– Perform all three movements as a complex. Start light and add load every other round. Begin around ~30-35% of clean max and add 5-10% based on feel.

CrossFit Main: AMRAP 20 min: Teams of 2:Teams of 2: share work anyhow with 1 person working at a time.100 calorie row50 burpees over rower25 strict pull ups Lvl 6/5: 2 foot jump, no assistanceLvl4/3: jump or step, banded pullupLvl2/1: step overs, ring rows

CrossFit Main: AMRAP(s) 16 min total. A. AMRAP 3 min:6 heavy wallball (goal is to go up one weight or height compared to what you normally use)6 toes-bar (based on how you tested during test week) 2 min rest. AMRAP 4 min:8 heavy wallball (goal is to go up one weight or height compared to

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main: 5 rounds for time: (20 min cap) goal is sub 15 min.50′ DB walking lunge, R 25′ down, L 25′ back20 alt. arm DB hang clean and press20 DB goblet squats Lvl6: DB70/50# OH WLLvl5: 50/40#, OH WLLvl4: 50/35#, FR shoulder WLLvl3: 35/25#, FR shoulder WLLvl2: 30/20#, farmers carry WLLvl1: 20/15#, farmers carry

CrossFit Main BMU-Russian swing ‘Nate’AMRAP 20 min;2 Bar muscle ups4 handstand pushups8 russian KB swings (heavy) Lvl6: BMU, HSPU to gymnastics mat*, 88/70# *scale HSPU based on test weekLvl5: CTB- un-assisted, HSPU to mat, 70/53#Lvl4: chin over bar, HSPU- 1 abmat, 53/44#Lvl3: band pullup, HSPU- box, 44/35#Lvl2: band pullup, HSPU- box, 35/26#Lvl1: ring row, seated

CrossFit Main 5 rounds for max distance; (20 min total)2 min bike, 2 min rest*make these uncomfortable! 3 min of deadbugs for quality

CrossFit Main Bench Press: 10-9-8-7-6-5-4-3-2-1 reps for load, rest as needed 1-2 min, between sets.*Partner with a buddy for a spotter/built in restIf you do not have/know a 1rm Bench press, begin around ~45-50% of your 1rm PP and add ~5% each set up to today’s heavy single. Core: Tabata :20 x :10 x 8

CrossFit Main AMRAP 15 min:Teams of 2: share work anyhow with 1 person working at a time.15 bar facing burpees15 front squats *from ground, scale to ~30-40% of 1rm FS.75 single under crossovers Lvl 6/5: BFB- jump, FS 115/80#, 75 COSLvl4/3: BFB- jump or step, FS 95/65#, 50 COSLvl2/1: BFB- step, FS 45/35#, 75 single