Torian CrossFit EMOM for 32: 18/14 cal Assault bike 15/12 cal Row 12/10 cal Ski 9 Overhead squats 62.5/42.5 6 Muscle-ups 3 Rope climbs 15’ 50’ Handstand walk Rest Torian Gymnastics Core conditioning Handstand & handstand walking

Torian Strength A1) Back Squat 3, 3, 2, 2, 2 @ 75, 75, 80, 85, 90% A2) Bent over BB rows 4 X 10 B1) Dip 5 X 10 B2) Prone YTW Complex 4X10 Torian CrossFit A) Double under practice / “Mini Flight Simulator” For time: 5-10-15-20-25-30-25-20-15-10-5 Double unders *Every set must be unbroken [10:00 Cap] “Bradshaw” 10 Rounds for time: 3 Handstand push-ups 6 Deadlift 102.5 12 Pull-ups 24 Double unders [25:00 Cap]

Reminder: Torian Summit, Sunday 9am! Click here for all the details and RSVP Torian CrossFit Teams of 2 or 3 3 Rounds each for time: 60 Clean and jerk 62.5/42.5 1600m Run 30 Muscle-ups *Each round every 10:00, each round 8:00 Cap **Time is when the last person finishes each round Torian Gymnastics Gymnastics circuit Torian Recovery 9am

Torian CrossFit Team of 3 or 4 For time: 3000m Row *Rotate every :30 [12:00 Cap] *At 15:00 For time: 3000m Ski *Rotate every :30 [12:00 Cap] Torian Strength A1) Bench Press 5,5,5,3,3 @ 70, 70, 75, 80, 85% A2) Strict Pull-up 4 X 10 B1) DB Fly 5 X 10 B2) BB RDL 4 X 10

Torian CrossFit A) 3-3-3-2-2-1 Overhead squat *From the rack [20:00 cap] B) For time: 9-7-5 Bar muscle-ups Overhead squats 62.5/42.5 [10:00 Cap] Torian Gymnastics Core conditioning Handstand and handstand walking Leg mobility

Torian Run 2 x 2000m. 5mins rest. Torian CrossFit 3 Rounds each for time: 21-15-9 Hang power cleans 52.5/35 Box jumps 24/20” *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, 85% B1) Bulgarian Split Squat 4 X 10 B2) Hip Extension 3 X 15 Torian Summit, Sunday 7th October at 9am! All the details & RSVP here: https://www.facebook.com/events/212976629410619/

Torian CrossFit Front squat + Push press 10x10+10 @30-40% of Front squat *10 Front squat + 10 Push press [25:00 Cap] B) “Karen” For time: 150 Wall balls 9/6 (10’) [10:00 Cap] Torian Gymnastics Russian dips False grip and straight arm pulling Core conditioning and handstand