Torian CrossFit EMOM for 30: 1. 25/18 cal Row/Ski 2. Rest 3. 10 D-ball cleans 150/100# 4. Rest 5. 75 Double unders 6. Rest Torian Strength A1) Deadlift 3, 2, 2, 2, 2, 2 @ 80, 90, 90, 90, 90, 90 A2) KB Z Press 4 X 10 B1) Split Squat, front foot elevated 4 X 10 (heavy / perfect) B2) Hip extension 3 X 15

Torian CrossFit A) Work to a heavy Split jerk [10:00 Cap] *From the rack B) find a 10RM push jerk [10:00 Cap] *From the rack C) AMRAP in 7: 10 Push-ups 15 Ab mat sit-ups 20 Wall balls 9/6 (10’) Torian Gymnastics Core Conditioning Strength Sequences

Torian CrossFit “Bradley” 10 Rounds for time: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees *:30 Rest b/t [30:00 Cap] Torian Strength A1) Back Squat 3, 2, 2, 2, 2, 2 @ 80, 90, 90, 90, 90, 90 A2) Banded pull apart 5 X 10 B1) Close grip DB Bench press 5 X 10 (slow / perfect) B2) Tempo ring row 4 X 10 (21X2)

Torian CrossFit Team of 3 Amrap in 25: 9 Deadlift 62.5/42.5 9 Bar muscle-up 200m Run 12 Deadlift 62.5/42.5 12 Bar muscle-up 200m Run 15 Deadlift 62.5/42.5 15 Bar muscle-up 200m Run 18 Deadlift 62.5/42.5 18 Bar muscle-up 200m run Etc… Torian Gymnastics Gymnastics Conditioning Circuit Torian Recovery: 9am

Torian CrossFit EMOM for 30: 1. 15/12 cal Row 2. 25 Air squat 3. 15/12 cal Ski 4. 25 Push-up 5. 15/12 cal Assault bike 6. 25 Ab mat sit-up 7. 30 Wall balls 9/6 (10’) 8. Rest Torian Strength A1) Bench Press 3, 3, 2, 2, 2 @ 75, 75, 80, 80, 80 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)