Torian CrossFit A) Establish a 1 rep max Clean B) Open Workout 17.5 10 rounds for time of: 9 Thrusters 42.5/30kg 35 Double Unders Torian Strength A1) Bench Press 5, 5, 5, 5, 5+ @ 65, 70, 75, 80, 85% A2) Weighted Pull-up 4 x 10 B1) Weighted Dip 5 X 10 B2) Bent Over BB Row 4 X 10

Torian CrossFit In 8 minutes: Row 1000 / Bike 2000m 10 Power snatch 62.5/42.5kg 10 Bar facing burpees Max Bar muscle ups Perform 3 rounds, resting 2 minutes between rounds. Score equals total Bar muscle ups across all 3 rounds. Torian Gymnastics Core conditioning Ring Muscle Ups

Torian CrossFit In 5 minutes: Run 400m Max UB Push-ups Max UB DB hang squat cleans 20kg/15kg Max UB Toes to Bar Max UB DB Push jerks 20kg/15kg Perform 3 rounds resting 3 minutes between rounds. Score equals total reps across all 3 rounds. Torian Strength A1) Power Clean & Jerk 3, 2, 1, 2, 1, @ 80, 85, 90, 87, 92% A2) Ring Row 4 X 10 B1) Deadlift 5, 5, 5, 5, 5+ @ 65, 70, 75, 80, 85% B2) Press 5 X 10 @ 60%

Torian CrossFit "Fight Gone Bad!" Three rounds of: Wall-ball 9/6kg, 10 ft target (Reps) Sumo deadlift high-pull 35/25kg (Reps) Box Jump, 20" box (Reps) Push-press 35/25kg (Reps) Row (Calories) Torian Gymnastics Handstands Toes to Bar

Torian CrossFit "Ralph" Four rounds for time of: 8 Deadlifts 115kg 16 Burpees 3 Rope climbs, 15ft Run 600m Torian Strength A1) Power Snatch 3, 2, 1, 2, 1, @ 80, 85, 90, 87, 92% A2) Banded YTW’s 4 X 15 B1) Back Squat 5, 5, 5, 5, 5+ @ 65, 70, 75, 80, 85% B2) Z Press 4 X 10

Torian CrossFit Partner "Hotshots 19" 6 rounds for time: 30 Squats (synchro) 19 Power cleans 62.5/42.5kg 7 Strict pull-ups Run 400m [35:00 cap] Both athletes will perform the squats synchro, however the power cleans and pull-ups will be shared as desired. Both team mates must complete the run together.

Torian CrossFit For time: 30 Toes to bar 15 Power snatch 62.5/42.5 40 Push-ups 30 Front squats 62.5/42.5 50 Ab mat sit-ups 60 Deadlift 62.5/42.5 60 DB push press (30LH/30RH) 120 Double unders [25:00 Cap] Torian Strength A1) Bench Press 5 X 10 @ 60-70% A2) Strict Pull-up (supinated) 4 x ME Set B1) Dip 5 X ME Set B2) Bent Over DB Row 4 X 10

Torian CrossFit “Move it or Lose it V2” 4 Rounds for Reps: AMRAP in 3: 1000/800m Bike OR 500/400m Row 8 Bar muscle-ups Max rep sandbag cleans 150/100# *Rest 3:00 b/t rounds Torian Gymnastics Core Conditioning Bar Muscle Ups

Torian CrossFit Team of 2 10 Rounds for time: 3 Rope climbs 15’ 15 Clean and jerk 42.5/30 50 Double unders *Go round for round with partner [35:00 Cap] Torian Strength A1) Power Snatch 3, 2, 2, 2, 2 @ 80, 85, 85, 85, 85% A2) Supine Row 4 X 10 B1) Push Press 3, 3, 2, 2, 2 @ 75, 75, 90, 80, 80% B2) Deadlift 5 X 10 @ 60%

Torian CrossFit “Fortitude V2” EMOM for 30: 1. 21/18 cal Row 2. 15 Burpees 3. 18/15 cal Bike erg 4. 15 Burpees 5. Rest Torian Gymnastics Core Conditioning Single Leg Squat Handstand Walking