Torian CrossFit Teams of 4 For time: 1000m Run *1 partner carries 9kg medball 80 Deadlifts 70/45 *1 partner holds Deadlift bar at hip 60 Handstand push-ups *1 partner holds handstand 40 Bar muscle-ups *1 partner hangs from bar 20 Rope climbs 15’ [25:00 Cap] Torian Gymnastics and Recovery Cancelled till SATURDAY 8th December due to Darin and Winter being away

Torian CrossFit A) Find a 1RM for the complex: 2 Power clean + 1 Jerk (any) *Must be TnG unbroken [15:00 Cap] B) For time: 21-15-9 Hang power clean 62.5/42.5 Box jump overs 24/20” [10:00 Cap] Torian Strength A) 1RM Bench Press B) Max Set UB Strict Pull-us C) Max set UB Push-ups

Torian CrossFit EMOM for 30: 1. 20/16 cal Row 2. 18/14 cal Ski (9/7 cal Assault bike arms only) 3. 16/12 cal Bike erg 4. 20 Toes to bar 5. Rest Torian Gymnastics *No gymnastics due to Darin and Winter being away. Gymnastics will start back up on SATURDAY 8th December

Torian CrossFit 5 Rounds each for Reps: AMRAP in 3: 30 Wall balls 9/6 (10’) 60 Double unders 9 Muscle ups *Rest 3:00 b/t rounds Torian Strength 1RM Deadlift

Torian CrossFit A) Power snatch 5-3-1 *Must be TnG unbroken [20:00 Cap] B) 2018 Torian Pro Workout 4 “Thrilla up manilla” For time: 4 Rope climbs 15’ 12 Snatch 60/40 3 Rope climbs 15’ 9 Snatch 60/40 2 Rope climbs 15’ 6 Snatch 60/40 [10:00 Cap] Torian Gymnastics Core Conditioning Leg Mobility Handstands

Torian CrossFit Team of 3 15 Rounds for time: 500/400m Bike erg 15 Burpees 5 Sandbag cleans 150/100# *Go round for round [35:00 Cap] Torian Strength 1 RM Back Squat

Torian CrossFit Team of 3 For time: 30 Double kettlebell snatches 24/16 60 Toes to bar 60 Double kettlebell Russian swings 24/16 40 Chest to bar pull-ups 90 Double kettlebell deadlifts 24/16 20 Bar muscle-ups *Every 3:00, inc 0:00, 2 team members run 200m, whilst the third team member runs a 400m. Teams must rotate evenly who is running the 400m. [30:00 Cap] Torian Gymnastics Gymnastics Secret WOD Torian Recovery: 9am

Torian CrossFit EMOM for 30: 1. 1 Deadlift 125/85 2. 10 Strict handstand push-up 3. 1 Squat cleans 62.5/42.5 *Every round add 1 rep to the weightlifting movements and take one rep off the gymnastics movement. Torian Strength A1) Bench Press 3, 2, 2, 2, 2 @ 75, 80, 85, 90, Max A2) Pull-up 5 X Max reps (perform in tight dish) B1) DB Press 5 X 10 B2) BB RDL 4 X 10 (heavy / perfect)

Torian CrossFit A) Find a 2RM Overhead squat *From rack [15:00 Cap] B) For time: 50-40-30-20-10 DB snatch 20/15 Ab mat sit-ups [15:00 Cap] Torian Gymnastics Core Conditioning Toes 2 Bar Handstands Leg Mobility and Conditioning

Torian CrossFit For time: 1000/800m Row/Ski/Bike Then, 3 Rounds: 90 Double unders 6 Muscle-ups 30 Wall balls 9/6 (10’) Then, 1000/800m Row/Ski/Bike [25:00 Cap] Torian Strength A1) Deadlift 3, 2, 2, 2, 2, 2 @ 80, 90, 90, 90, 90, Max A2) Arnold press 4 X 10 (slow / perfect) B1) DB lunge 4 X 10 steps on each leg B2) Hip extension 3 X 15