Torian CrossFit Team of 2 or 3: 1200m Run Then, “Frantasy Land” For time: 21-15-9 Thrusters 42.5/30 Pull-ups 15-12-9 Thrusters 52.5/35 Chest to bar pull-ups 12-9-6 Thrusters 62.5/42.5 Bar muscle-ups Then, 1200m Run *Split reps as desired, runs completed together [30:00 Cap] Torian Gymnastics Conditioning Circuit Torian Recovery Partner Stretching

Torian CrossFit A) Find a heavy single of the complex: 1 Hang power snatch below knee + 1 Squat snatch [15:00 Cap] B) 3 Rounds for time: 7 Muscle-ups 21 D-ball clean 100/70# [15:00 Cap] Torian Strength A1) Bench Press 3, 3, 3, 2, 2 @ 80, 80, 80, 85, 85 A2) Wide grip pull-up negatives 4 X 10 ASAP B1) DB Strict Press 5 X 10 (one second pause at the top, heavy / perfect) B2) BB RDL 4 X 10 (heavy / perfect)

Torian CrossFit Teams of 2 or 3 A) *At 0:00 For time: 2000m Row [8:00 Cap] B) *At 10:00 For time: 2000m Ski [8:00 Cap] C) *At 20:00 For time: 2 mile Assault bike [8:00 Cap] Torian Gymnastics Core Conditioning - Support Position Handstand Conditioning Leg Conditioning and Mobility

Torian Run 3km 5mins Rest. 2km *Please keep an eye out on the members FB group for any changes due to weather Torian CrossFit EMOM for 30: 1. 10 Pull-ups + 30 Double unders 2. 15 Handstand push-ups 3. 20 Alt DB snatch 20/15 4. 25 Ab mat sit-ups 5. 30’ Handstand walk Torian Strength A1) Deadlift 5, 5, 3, 3, 3 @ 80, 80, 82, 85, Max A2) Single arm KB bottom up press 4 X 5 (slow / perfect) B1) Split Squat, front foot elevated 4 X 1

-- Coach Izzy striking a strong pose for the Courier Mail Torian CrossFit 3 Rounds each for time: 27/21 cal Row 21 Box jump overs 24/20” 15 Overhead squats 52.5/35 *New round every 10:00 Torian Gymnastics Core Conditioning - Hollow & Arch Variations, Compression Handstand Conditioning Pull Up Technique & Variations (Strict, Kipping, Butterfly)

Torian CrossFit A) EMOM for 15: 1 Power clean + 1 Hang power clean + 1 Jerk *Increase number of reps of each movement by 1 every 3:00 B) AMRAP in 12: 5 Rounds 10 Power clean 62.5/42.5 10 Push jerk 62.5/42.5 20 Toes to bar Max rep lateral bar burpees in time remaining Torian Strength A1) Back Squat 5, 5, 3, 3, 3 @ 80, 80, 82, 85, Max A2) Bent Over Ex to Press Complex 5 X 5 B1) Weighted Push up 5 X 10 (slow / perfect) B2) Single arm DB row 4 X 10 (heavy / perfect)

Torian CrossFit Teams of 3: “Pyramid Fat Helen” For time: Run 1,200 meters (together) 63 kettlebell swings 24/16 (2 person synchro) 36 Bar muscle-ups (split reps) Run 800 meters (together) 42 kettlebell swings 24/16 (2 person synchro) 24 Bar muscle-ups (split reps) Run 400 meters (together) 21 kettlebell swings 24/16 (2 person synchro) 12 Bar muscle-ups (split reps) [35:00 Cap] Torian Gymnastics Gymnastics circuit Torian Recovery 9am

Torian CrossFit For time: 1000/800m Row or Ski 50 Ab mat sit-ups 40 Power snatch 35/25 30 DB push press 20/15 20 D-ball cleans 150/100# 100’ DB overhead lunge 20/15 (50’ LH, 50’ RH) [20:00 Cap] Torian Strength A1) Bench Press 3, 3, 2, 2, 2 @75, 75, 80, 80, 80% A2) Strict Pull-up 4 X 10 B1) DB Fly 5 X 10 B2) BB RDL 4 X 10

Torian CrossFit 2 Rounds each for time: 30-25-20-15-10 Wall balls 9/6 (10’) *10 Box jumps 30/24” after every set **New round every 15:00 [12:00 Cap per round] Torian Gymnastics Core conditioning Leg mobility Muscle up technique

Torian CrossFit A) Power clean 3-3-3-3-3 *Increasing weight across [20:00 Cap] B) AMRAP in 10: 10 Power clean 42.5/30 10 Toes to bar 10 Lateral bar burpees Torian Run 6am 2km group jog (not for time) Then 18min AMRAP: 100m sprint, 100m walk. *Rest as needed to sprint the 100m hard. Torian Strength A1) Deadlift 3, 3, 2, 2, 2 @ 75, 75, 80, 85, 90% A2) Press 3, 3, 2, 2, 2 @75, 75, 80, 80, 80% B1) Bulgarian Split Squat 4 X 10 B2) Hip Extension 3 X 15