Easter Schedule Reminder: Good Friday - Closed Saturday - Normal schedule Easter Sunday - Closed Easter Monday - Open Gym 7-11am, WOD 7am + 8am Torian CrossFit A) Establish a 20RM: Back squat [20:00 Cap] B) AMRAP in 5: 10 Rope climbs (15’) 20 DB push press 2x20/2x15 Max effort cal on any machine Torian Gymnastics Core Conditioning Ring Muscle Ups

Torian CrossFit For time: 30 Toes to bar 10 Thrusters 70/45 50 Box jumps 24/20” 20 Power clean 70/45 50 Pull-ups 40 Deadlift 70/45 30 Handstand push-ups [25:00 Cap] *RX+ 80/55 and HSPU strict (optional)

Torian CrossFit A) Work to a heavy: Overhead squat double [9:00] *At 10:00 B) Work to a heavy: Power snatch double *Not TnG [9:00 Cap] *At 20:00 C) EMOM for 10: 2 Squat snatch (use weight from part B) *Performed as 1 rep every :30 Torian Gymnastics Leg Mobility Leg Conditioning Leg Flexibility

Torian CrossFit E5MOM for 30: 25/20 cal Standing bike erg (damper 10) 50 Double unders 100’ Walking lunge 25 Push-ups

Torian CrossFit Team of 2 For time: 60 Alt DB snatch 20/15 50 Back squats 62.5/42.5 40 Handstand push-ups 30 Power cleans 62.5/42.5 20 Bar muscle-ups 1000m Run *All reps split as desired, except for the run which will be completed together [25:00 Cap]

Torian CrossFit 3 Rounds each for time: 21-15-9 Push press 52.5/35 3-2-1 Rope climbs (15’) *New round every 10:00

Torian CrossFit A) Snatch grip deadlift 2-2-2-2-2-2-2 *:02 pause at the knee on both the way up and down [20:00 Cap] B) AMRAP in 7: 2-4-6-8-10-12 Etc… Power snatch 62.5/42.5 Bar facing burpees Torian Gymnastics Core Conditioning Handstand Walking

Torian CrossFit EMOM for 30: 1. :30 Max cal Bike erg 2. :30 Max Wall balls 9/6 (10’) 3. :30 Max cal Row 4. :30 Max Front squats 42.5/30 5. Rest 6. :30 Max cal Echo bike 7. :30 Max Toes to bar 8. :30 Max cal Ski 9. :30 Max Double unders 10. Rest *Score is total reps across 3 rounds

Torian CrossFit AMRAP in 25: 4 Muscle-ups 8 Deadlifts 102.5/70 12 Pull-ups 16 Box jumps 24/20” Torian Gymnastics Bar Muscle Up

Torian CrossFit A) Hang power clean 3-3-3-3-3 *Increasing weight if moving smooth and well [15:00 Cap] Score as Weightlifting: Hang power clean 1x3 B) For time: 60 Clean and jerk 62.5/42.5 *EMOM, inc 0:00, 3 Strict handstand push-ups [15:00 Cap]