A) Beep test B) AMRAP in 5: 800m run Max rep snatch 42.5/30 *Rest 2 min AMRAP in 4: 400m Run Max rep snatch 52.5/35 *Rest 2 min AMRAP in 3: 200m Run Max rep snatch 62.5/42.5 *Score for total Reps. All snatches are full.

Metcon: A) For time: 40 Ab mat sit-ups 20 D-Ball squats 150/100# *Must swap shoulder every 2 reps [10 min cap] B) EMOM for 21: 1st - :30 max rep Box jumps 24/20” 2nd - :30 max rep Farmer’s carry (AHAP) 3rd - :30 Bench press 85/55 *After every 7min, rest 2:00. Note your farmer’s weight. *Score for total reps Conditioning: AMRAP in 20: 30m Sled push sprint empty *Rest 1:00 b/t Competition: Weightlifting: Back squat 5 Rounds: 3 @65% 2 @75% 1 @85% *1:00 rest b/t sets *3:00 rest b

“Roycey boy” AMRAP in 27: 8 Toes to bar 2 Hang squat cleans @BW 19 Double unders 9-1 Arm DB shoulder to overhead @30% BW (R/L) Conditioning: EMOM for 8: 20 Wall ball shots 9/6 (10’) Competition: Gymnastics: E2MOM for 20: 1 Peg board + 100’ D-Ball front carry 100/65#

Strength: A) Find a 1 RM for the complex: 3 Push press + 2 Push jerk + 1 Split jerk Then 3 x 6(3+2+1) at 90% of 1 RM [20min cap] Metcon: B) For time: 400m Run 20 Burpees 10 Strict handstand push-ups [5 min cap] Conditioning: EMOM for 20: 200/160m Row Competition: Gymnastics: EMOM for 7: 15/10 cal Assault bike sprint + 7 burpee box jump overs 24/20” Weightlifting: Front squat 10 @ 60% 8 @ 65% 6 @70% 4 @75% 2 @80% 1 @85% 1 @87% 1 @90% 1 @92% 1 @95+%

Metcon: A) 15-12-9-6-3 reps: Deadlift 70/45 Pull-up [10 min cap] *Rest 3 min B) 12-9-6-3 reps: Deadlift 102.5/70 Chest to bar pull-up [8 min cap] *Rest 3 min C) 9-6-3 reps: Deadlift 125/85 Muscle-up [6 min cap] Conditioning: 3 Rounds each for time: 3 Sets: 15 Cal Row 15 GHD sit-up *Rest 1:1 after the 3 sets or back and forth with a partner *This is 9 total rounds Competition: Gymnastics: EMOM for 10: 1 Legless rope climbs 15’ + 5 burpees Weightlifting: 5x3 Hang power snatch *

“Open Workout 15.5” For time: 27-21-15-9 reps: Cal Row Thruster 42.5/30 [12 min cap] OR “Open Workout 15.5 Scaled” For time: 27-21-15-9 reps: Cal Row Thruster 30/20 [12 min cap] This will be the hardest thing you ever do in CrossFit. Trust me. - Coach Royce

“Nannie” 5 Rounds for time: 30 Ab mat sit-ups 15 Overhead squats 42.5/30 30 Double unders 400m Run [30 min cap]

Strength: Find a 2 RM Bench press [15 min cap] Metcon: AMRAP in 15: 5 Pull-ups 10 D-Ball cleans 100/65# 5 Strict handstand push-ups 10 D-Ball front squats 100/65# Conditioning: “Death by rower” EMOM until failure: 1st - 10 Cal 2nd - 11 Cal 3rd - 12 Cal Etc… *Must reset rower each minute Competition: Gymnastics: 4x20 Lateral box step ups (R/L) *Choose a height that maxes out your hip flexion Weightlifting: 4 Rounds for quality: 15 Upright row 15 Bent over row 15 BTN Press *Pic