Metcon: In any order, each for time: Run 1 mile [10 min cap] *Rest 5 min Row 2km [10 min cap] *Rest 5 min “Grace” For time: 30 Clean and jerks 62.5/42.5 [5 min cap] *Rest 5 min *Note what order you did the workouts Conditioning: For time: 400m Farmers carry 2x24/2x16 *Every break = 10 Double KB Russian swings before continuing Competition: Gymnastics: EMOM for 12: 1st - 15 GHD sit-ups 2nd - 5 Muscle-ups

METCON: EMOM for 30: 1st - 15/12 cal Row 2nd - 3 Front squats 92.5/62.5 + 12 Box jump overs 24/20” 3rd - 50’ Sled push 50/30 *Use racks for front squat CONDITIOING: 5 Rounds for time: 10 Hang power snatch 42.5/30 1 Rope climb 15’ COMPETITION: Gymnastics: Every :45 for 10 rounds: 10m Handstand walk *Scale as needed or perform 5-10 reps of a progression Weightlifting: Work to a heavy complex: 1 Power snatch + 1 Hang power snatch For time: 15 Thrusters 42.5/30 30 cal Assault bi

METCON: 5 Rounds for time: 21 Bar facing burpees 15 Toes to bar 9 Deadlift 125/85 [30 min cap] CONDITIOING: For time: 100/70 cal Assault bike *EMOM inc 0:00, perform 5 deficit HSPU 4/2” COMPETITION: Gymnastics: 4x8 Tempo strict ring dips - 2:0:2:0 4x8 One arm ring row - superset with dips Weightlifting: 3x15 Bulgarian split squat (6”) each leg *Mod weight

A) Muscle-up progression B) “Open Workout 12.4/13.3” AMRAP in 12: 150 Wall balls 9/6 (10/9’) 90 Double unders 30 Muscle-ups

Strength: Work to a heavy complex: 1 Snatch balance + 1 Overhead squat *Use racks [15 min cap] Metcon: “18.Zero” 21-15-9 reps: DB snatch 50/35# Lat Burpee over DB [10 min cap]

HAPPY AUSTRALIA DAY "Big Murph” Teams of 3, For time: 1 mile Run (400m intervals) 100 Chest to bar pull-ups 200 Shoulder to Overhead 52.5/35kg 300 Back squats 52.5/35kg 1 mile Run (400m intervals) Back squats from the ground, 1 bar per team. Team members MAY divide the run between the 3, working in 400m intervals. Team of 2 version, For time: 1 mile Run (400m intervals) 75 Chest to bar pull-ups 150 Shoulder to Overhead 52.5/35kg 200 Back squats 52.5/35kg

Metcon: AMRAP in 7: 12 Deadlift 70/45 9 Hang power clean 70/45 6 Push jerk 70/45 *Rest 3:00 AMRAP in 6: 9 Deadlift 80/50 7 Hang power clean 80/50 5 Push jerk 80/50 *Rest 4:00 AMRAP in 5: 6 Deadlift 92.5/62.5 5 Hang power clean 92.5/62.5 4 Push jerk 92.5/62.5 Conditioning: “100%” For time: 40 Box jump overs 30/24” 20 D-Ball clean 150/100# COMPETITION Gymnastics: AMRAP in 5: 10 Power snatch 62.5/42.5 3 Muscle-ups Weightlifting: 4x10 Alt reverse lunges @50% BW (Front rack) 4x10

“Torian Repeatability Test” 3 Rounds each for time of: 25 cal Row 10 Kettlebell snatch (LH) 24/16 10 Burpee box jumps 24/20” 10 Kettlebell snatch (RH) 24/16 50 Double unders [6 min cap] *Rest 8 min b/t rounds Conditioning: 10x200m Run *Rest :45 b/t COMPETITION Weightlifting: 5x3 Overhead squat w/ 2 sec pause in the bottom *Work to heavy 5x1 Overhead squat *Work to heavy

“Open Workout 16.2” Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the

Gymnastics: Handstand walk practice Metcon: AMRAP in 20: 400m Run 20 Wall ball 9/6 10’ 10 Power snatch 35/25 Conditioning: 5 Rounds for time: 15 cal Row 15 Handstand push-ups 15 Burpees over the rower COMPETITION Gymnastics: 4 Rounds for quality: 10 Strict pull-up 20 Ring row *Rest 3 min b/t Weightlifting: 3x5 Push press *Work to heavy 3x10 DB Push press *Mod weight with good form