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MAIN (a) Weighted Pull-up/Pull-up Controlled Eccentric5 Sets on the 90 seconds:3 Weighted Pull-ups (increasing weight across)OR 3 Controlled eccentric (if you don’t have a strict pull-up)REST(b) AMRAP15500m Row7 Strict Pull-ups 6/5: 500m Row (sub-8 2K), strict pull-ups4/3: 400m row (8-10 2K), banded strict pull-ups2/1: 300m row (10+ 2K), ring row

Main E2MOM – Behind the Neck Push Jerk (11 sets, 22 mins)0: 3 @ 40%2: 3 @ 50%4: 3 @ 60%6: 3 @ 70%8: 2 @ 75%10: 2 @ 80%12: 2 @ 85%14: 2 @ 85%16: 2 @ 85%18: 5 @ 50-60%20: 5 @ 50-60%

Rest/Recover

Open Gym: 8am – 10am

CrossFit: Main:AMRAP 30 min; teams of 3P1: 200m run/jog*scale to bike as neededP2: 50m. sled push (25/25) *begin with an empty sled and add weight each round (suggestion is to add 10-25# max each set)P3: :10 sec all out bike sprint, followed by recovery bike until P1/2 have completed their station.*partners rotate after ALL 3

CrossFit: WOD: ‘The Chief’5 rounds: (20 min)3 min AMRAP, with 1 min rest after each 3 min work set.3 power cleans *~50% of 1rm clean.6 pushups9 air squats Lvl6/5: 135/95#, toe push ups with hand release, air squatLvl4/3: 95/65#, toes down-knees up with hand release, air squatLvl2/1: 55/35#, knees with hand release, squat to depth

CrossFit Main: All classes: 32 minRow- select workout, custom list- 2nd option down;1 min on, 1 min off Goal pace is at or faster than 2k TT2 min on, 2 min off Goal pace is ~3 sec off 2k TT3 min on, 3 min off Goal pace is ~5 sec off 2k TT4 min on,

Main PUMP day! Work in groups of 2-3 for spottersE3min x 15 min (5 sets)5 barbell bench press @70-75%+ of 1rm PP or heavier if possible)4-6 strict pullup- add weight if possible (vary grip between wide/reg/narrow)10 each side DB bicep curl (20 total) Lvl6/5: DB 50/40Lvl4/3: DB 35/20Lvl2/1: DB 20/12

A. Toes-bar skillSkill: hollow/arch holdsA. alt. tabata hollow/arch on floor 20x10x8 (4 min)B. Toes-bar progressions/skillhttps://www.youtube.com/watch?v=ibEKXyq51l8 B. Team workoutALL classes:In teams of 4, with only one member working at each station at any one time, perform as many rounds and reps as possible in 16 min (4 rounds)Station 1 – Calorie BikeStation 2 – Toes-barStation 3

CrossFit Main A. Skill: Rope climb skill workRope Climb skill work (https://journal.crossfit.com/article/cfj-the-rope-climb-wrapping): http://gymnasticswod.com/content/rope-climb-progression-pt1 (http://gymnasticswod.com/content/rope-climb-progression-pt1) B. 1 rope with 3 peopleAlt. tabata rope climb/bike 20 on x 40 off x 8 sets each buddy (12 min)P1: :20 max reps rope climbs:10 transitionP2: :20 max reps rope climbs:10 transitionP3: 20 max rep rope climbs*as soon as you finish your rope climbs