Tay Tay feat. Ashah! Torian CrossFit 3 Rounds each for time: 21-15-9 Pull-ups Burpees *New round every 10:00 Torian Strength A1) Deadlift 5, 5, 5, 5, 5 @ 75, 75, 80, 80, Max A2) Press 5,5,5,3,3 @ 70, 70, 75, 80, 80% B1) Bulgarian Split Squat 4 X 10 B2) Hip Extension 3 X 15 Torian Run 400m time trial Rest 5mins 1km time trial

Torian CrossFit A) Find a heavy single Clean and jerk [15:00 Cap] B) “Grace” For time: 30 Clean and jerk 62.5/42.5 [6:00 Cap] OR “Heavy Grace” For time: 30 Clean and jerk 85/55 [6:00 Cap] Torian Gymnastics Core conditioning Upper body conditioning Handstand development Toes to bar

Torian CrossFit For time: 20-18-16-14-12-10-8-6-4-2 Front squat 42.5/30 Toes to bar Box jump 24/20” [35:00 Cap] Torian Strength A1) Back Squat 5, 5, 5, 5, 5 @ 75, 80, 82, 85%, Max A2) Bent over BB rows 4 X 10 B1) Dip 5 X 10 B2) Reverse Snow Angels 4X10

Torian CrossFit Teams of 3 For time: 800m Run 45 Overhead squats 62.5/42.5 800m Run 60 Front squats 62.5/42.5 800m Run 75 Back squats 62.5/42.5 *If the barbell touches the ground during the set, the whole team must perform 10 synchro burpees before continuing. Split reps as required. [25:00 Cap] Torian Gymnastics Gymnastics circuit Torian Recovery 9am

Torian CrossFit 5 Rounds for max reps: AMRAP in 1 ½: Double unders *Rest :30 Max unbroken Strict pull-up *Rest 3:00 b/t [30:00 Cap] Torian Strength Bench press + accessories

Torian CrossFit A) Find a heavy single Power clean [15:00 Cap] B) For time: 30-20-10 Deadlift 70/45 Wall balls 9/6 (10’) [10:00 Cap] Torian Gymnastics Core conditioning Single leg squat Lower mobility

Torian CrossFit EMOM for 32: 15 Chest to bar 150/120m Row :45 Max rep box jumps 30/24” Rest 15 Toes to bar 150/120m Ski :45 Max rep Rope climbs 15’ Rest *Score = Box jumps + Rope climbs Torian Strength Deadlift + accessories Torian Run 2 x 1.6km with 4mins rest

Torian CrossFit A) Find a heavy single Clean and jerk [15:00 Cap] B) “Grace” For time: 30 Clean and jerk 62.5/42.5 [5:00 Cap] OR “Heavy Grace” For time: 30 Clean and jerk 85/55 [5:00 Cap] Torian Gymnastics Core conditioning Toes to bar Handstand Pull Up Variations

Torian CrossFit 5 Rounds each for time: 24/18 cal Row 12 Power snatch 35/25 6 Under-overs *New round every 6:00 Torian Strength Back squat

"Ash Loves It" A) For time: 12-9-6 Muscle-up 24-18-12 Overhead squat 42.5/30 [12:00 Cap] *At 14:00 B) For time: 1 Mile run *For every time you broke on A), and again if you time capped, add 100m to the mile. [16:00 Cap] Torian Gymnastics Gymnastics conditioning circuit Torian Recovery: 9am