Torian CrossFit “Cindy” AMRAP in 20: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” AMRAP in 20: 5 Handstand push-ups 10 Pistols (Alt) 15 Pull-ups Torian Strength A) 1RM Back squat B1) Power Clean & Jerk 2, 2, 2, 1, 1 @ 75, 80, 80, 85, 90% B2) EX to Press 4 X 5

Torian CrossFit Teams of 2 For time: 400m Run 10 Rope climbs 15’ 800m Run 30 Strict handstand push-ups 1200m Run 30 Bar muscle-ups 800m Run 100 Alt DB snatch 20/15 400m Run [35:00 Cap]

Torian CrossFit A) Find a 1 RM of the complex: 1 Power snatch + 1 Squat snatch [15:00 Cap] B) AMRAP in 8: 3 Power cleans 85/55 3 Toes to bar 3 Power cleans 85/55 6 Toes to bar 3 Power cleans 85/55 9 Toes to bar 6 Power cleans 85/55 12 Toes to bar 6 Power cleans 85/55 15 Toes to bar 6 Power cleans 85/55 18 Toes to bar 9 Power cleans 85/55 21 Toes to bar Etc… Torian Strength A1) Bench Press 5, 5, 5, 3, 1+ @ 75, 80, 85, 90, 95% A2) Weighted Pull-up 4 x 10

Torian CrossFit EMOM for 32: 1. 15/12 cal Row 2. 30 Air squats 3. 15/12 cal Ski 4. 25 Ab mat sit-ups 5. 15/12 cal Bike erg 6. 20 Push-ups 7. 75 Double unders 8. Rest Torian Gymnastics Core conditioning Bar Muscle Ups Straight bar dips

Torian CrossFit For time: 10-9-8-7-6-5-4-3-2-1 Chest to bar pull-ups 1-2-3-4-5-6-7-8-9-10 Overhead squat 52.5/35 *5 Burpee box jumps 24/20” b/t each set of Chest to bar and OHS. [25:00 Cap] Torian Strength A1) Power Clean & Jerk 2, 2, 1, 2, 1, @ 70, 75, 80, 80, 85% 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 A) 1-1-1 Strict press 3-3-3 Push press 5-5-5 Push jerk *Increasing weight across all 9 sets [25:00 Cap] B) For time: 100 Wall balls 9/6 (10’) *Every time you break, add an extra 2 wall balls to your total. [10:00 Cap] Torian Gymnastics Core conditioning Handtsands Leg conditioning

Torian CrossFit 4 Rounds Each for Time: R1 & 3 20/16 cal Bike erg 10 Power clean and jerk 62.5/42.5 10/8 cal Bike erg 5 Power clean and jerk 62.5/42.5 [4:00 Cap] R2 & 4 20/16 cal Row 10 Power clean and jerk 62.5/42.5 10/8 cal Row 5 Power clean and jerk 62.5/42.5 [4:00 Cap] *New round every 8:00 Torian Strength A1) Power Snatch 2, 2, 1, 2, 1, @ 70, 75, 80, 80, 85% 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 1

Torian CrossFit “Kelly” 5 Rounds for time: 400m Run 30 Box jumps 24/20” 30 Wall ball shots 9/6 (10’) [30:00 Cap]

Torian CrossFit A) Team of 2 AMRAP in 12: 4000m Bike erg 30 Sandbag cleans 150/100# 20 Bar muscle-ups -Rest 6:00- B) Team of 2 AMRAP in 12: 2000m Row 30 Devil’s press 2x20/2x15 40 Chest to bar pull-ups Torian Strength A1) Bench Press 5, 5, 3, 3, 3+ @70, 75, 80, 85, 90% 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 A) Overhead squat 3-10-2-10-1 *Increasing weight across [15:00 Cap] B) 10-8-6-4-2 Power snatch 62.5/42.5 100-80-60-40-20 Double unders [11:00 Cap] Torian Gymnastics Core Conditioning Handstands Handstand Push-ups