WOD: EMOM x 21 min (7 sets)Min 1: bike X calsMin 2: Run X distanceMin 3: rest Lvl6/5: 15/12 cal bike, 200m run *75+ cal bike test/8 or less min mileLvl4/3: 12/9 cal bike, 150m run *60+cal bike/8-10 min mileLvl2/1: 10/7 cal bike, 100m run *anything under 60 cal/10+ mile

WOD: A. 5 sets of 6 reps: E2-3 min x 8-12 min (if its a small class and only 1 person is working, go on the 2 min, if its 2-3 people per team, go every 3 min)6 bench press at 70-75% of 1rm PP B. 4-5 sets of 5 strict pullups; Same flow/time frame

WOD: E3 min x 15 min (5 sets)

WOD: 15min AMRAP: 10 power cleans12 toes-bar14 calorie row Lvl6/5: PC from floor 135/95# no more than 50% of 1rm clean, 12 TTB, 14/12 cal rowLvl4/3: PC from floor 95/65# no more than 50%, 12 reps-test in type, 12/10 cal rowLvl2/1: PC from hang 65/45# no more than 50%, 10 reps- test in type, 10/8

Every 3 mins for 24 mins (8 sets)3 Strict Press (build to heavy for day)1 min accumulated (weighted) plank Lumberjack 20For time:20 deadliftsRun 400 meters20 kettlebell swingsRun 400 meters20 overhead squatsRun 400 meters20 burpeesRun 400 meters20 chest-to-bar pull-upsRun 400 meters20 box jumpsRun 400 meters20 dumbbell squat cleansRun 400 meters 185-lb deadlifts, 53-lb kettlebell, 75-lb overhead

Test Day 6 CrossFit: same time frame as Monday/Wednesday;A1. Clean skill development with burg warmup leading into the first few rounds of warm up weights on your cue 35-55% A2. Clean 1rmdetails:L6: WU: E2MoMx 10 min 5-3-1-1-1, 35%-75%L6: Work: E2MOMx 10…80%, 85%, 90, 95, 101+%L5: Male: (255+)95 – 125 – 155 – 175 – 205

CrossFit: If you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good.

Test Day 5 CrossFit: time frames same as Monday A. OHS max:WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5#L5: Male (200+)L5: female (165)If 100# 35+L4: male (165)If less 15#L4:female (135)If no records, 15#L3: male (135)L3: female (105)L2: male (105)L2 female (75)L1:

CrossFit:If you missed Mondays test come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good.

Test Day 4 CrossFit: Performed the same way as last week with E2MOM x 20 min; A. Front Squat 1 rmWU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5#L5: Male (335)L5: female (225)L4: male (305)L4:female (205)L3: male (245)L3: female (165)L2: male (205)L2