CrossFit Main: 3 rounds for time of: Run 400 meters30 squats20 shoulder-overhead *~40-45% of 1rm PP Lvl6/5: run 400m (sub 8:30 mile), 30 squats, 20 PP ~45%Lvl4/3: run 300m (sub 10 mile), 30 squats, 20 PP ~40-45%Lvl2/1: run 200m (over 10 mile) 30 squats, 20 PP ~40%

Rest/Recover

Open Gym: 8am-10am

CrossFit WOD: teams of 2, I go/you go, each movement;AMRAP 20 min;2 wall climbs4 double DB thrusters8 box jump overs Flow;P1 performs 2 wallclimbs, P2 performs 2 wallclimbsP1 performs 4 DDB thrusters, P2 performs 4 DDB thrustersP1 performs 8 box jump overs, P2 performs 8 BJO Lvl6/5: open standard wallclimb to wall, DDB 50/35#, 24/20”

CrossFit MainA. 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 Alt. Tabata :20x:10×8 (8 min) Toes-barbox jump/step Lvl6: TTB, 24/20” jumpLvl5: TTH, 20/20” jump or stepLvl4: TTC, any” jump or stepLvl3: TTH,Lvl2: HKR,Lvl2: Any

CrossFit: Main: 20 min clock;P1. Back rack carry from rack-rack (25′) (then switch out weights for buddy during transition)~100% of 1rm back squatP2. sled drag out 50m, sled drag back 50′then switch spotsP3. Rest Lvl6: sled 4×45/2×45, 100% BS carry weightLvl5: sled 4×35/2×35, 90%Lvl4: sled 4×25/2×25, 80%Lvl3: sled 4×15/2×15, 70%Lvl2: sled 4×10/2×10, 60%Lvl1: sled 2×10/1×10,

CrossFit: Main:Teams of 2: Max distance row in 20 min.P1. Row distanceP2. while P1 is rowing, P2 holds sandbag in bear hug position*rowing distance may ONLY be accomplished while the partner is holding SB in a bear hug position.**partners may switch out at anytime Lvl6: 150/125Lvl5: 125/100Lvl4: 100/75Lvl3: 75/50Lvl2: 50/30Lvl1: 30/20

CrossFit Main:Bench press + DB bent over rowE3minx 15 (6x)0: 5 bench press x 35% of 1rm PP ERROR! 3: 5 bench x 45% + 5 BOR6: 5 bench x 55% + 5 BOR9: 5 bench x 65% + 5 BOR12: 5 bench x 75% + 5 BOR15: AMRAP bench x 85%bonus: +5 BOR

REST DAY Mobility and Maintenance

Open Gym: 8am-10am