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Main: 20 min clock;P1. Back rack carry from rack-rack (25′) and back (25′) (then switch out weights for buddy during transition)~100% of 1rm back squatP2.Farmers carry out 50m/ carry back 50mP3. rest Lvl6: farmers carry 88/70, 100% BS carry weightLvl5: 70/53, 90%Lvl4: 53/44, 80%Lvl3: 44/35, 70%Lvl2: 35/26, 60%Lvl1: 26/18, 50%

CrossFit: Main: Goal is to start/end higher than 2 weeks ago…E2 min x 10 min: 3 strict shoulder press0: 3 x 30-35% of 1rm pp, every 2 min, increase by ~5% jumpsE2 min x 10 min: 2 push press10: 2×60-65% of 1rm pp, every 2 min, increase by ~5% jumpsE2 min x 10 min: 1

CrossFit/Longevity: Teams of 2;30 min clock0-10 min: max distance runpartners rotate through working 1 at a time of running distance of their choice- 100m/200m/300m/400m… to find the best way to get through the furthest distance in 10 min as a team 10-20 min: max distance rowpartners rotate through working 1 at a time of rowing

REST DAY- Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main: 30 min running clock;5 min row, 5 min bike4 min row, 4 min bike3 min row, 3 min bike2 min row, 2 min bike1 min row, 1 min bike*goal with this workout is to start at a moderate sustainable pace and increase pace each round as time decreases

CrossFit: Main strength E2:30 min x 10 (5 sets)OHS + jump lunge (no weight) 0: 5x OHS @35%5x each side jump lunge (10 total)2:30 5x OHS @ 45%5x each side JL5: 5x OHS @ 55%5x each side JL7:30 5x OHS @ 65%5x each side JL10: 5x OHS @ 75%5x each side JL12:30 AMRAP reps OHS

CrossFit: A. shortened muscle up skill work ~10 min maxA. hollow arch swing: beat swingB. kipping pullup with blocking movementC. kipping CTB with blockingD. kipping bar mu B. AMRAP 20 min:400m run, 7 bar muscle ups*runs should be 2 min or less, MU/PU should be in 2-3 sets Lvl6: as writtenLvl5: 400m run, banded BMULvl4:

CrossFit Main: Pressing ‘Jackie’For time: 1000m row.50 thrusters30 handstand pushups*scale based on test week Lvl6/5: 45/35#, *HSPU how you testedLvl4/3: 35/25#Lvl2/1: 25/15#

CrossFit: Teams of 2: AMRAP 20 min;I go, you go, each movement, but share the bike;12 deadlifts9 hang power cleans6 pushjerks27 cal. bike (shared)*scale barbell weight to ~60-70% of 1rm PP.