For all the latest info & updates on the 2019 Torian Pro head to torianpro.com Torian CrossFit A) EMOM for 8: 10/8 cal Bike erg + 3 Thrusters 62.5/42.5 *Rest 3:00 B) EMOM for 8: 10/8 cal Row + 10 Toes to bar *Rest 3:00 C) EMOM for 8: 10 DB power cleans 2x20/2x15 + 3 Burpee box jump overs 30/24” Torian Strength (New 12 Week Cycle) Testing Week: A) Max Pull Up Test B) 1RM Back Squat C) 1RM Bench Press D1) Arnold Press 3 X 10-15 D2) Seated DB Curl Alt. 3 X 10-15

Torian CrossFit Team of 2 For time: 20 Deadlift 102.5/70 400m Run 40 Deadlift 102.5/70 800m Run 60 Deadlift 102.5/70 400m Run Every time either partner breaks/changes over on the Deadlift (within the set), they must complete 10 synchro Chest to bar pull-ups. MINIMUM WORK REQUIREMENT: Each partner must do at least 1 rep per set. [25:00 Cap]

Torian CrossFit A) Jerk 5-3-3-1-1-1 *Push jerk for the 5 and 3s, Split jerk for the 1s, building in weight across [20:00 Cap] B) For time: 50 Handstand push-ups *Every break = 30’ handstand walk **RX+ Strict HSPU [10:00 Cap] Torian Strength See in Wodify

Torian CrossFit For time: 1000/800m Row 30 Lat bar burpees 20 Power snatch 42.5/30 10 Rope climbs 15’ 20 Power snatch 42.5/30 150 Double unders 2000/1800m Bike erg [25:00 Cap] Torian Gymnastics SLS Toes to Bar

Torian CrossFit A) Every :90 for 15: 6 Alternating front rack lunge steps *Bar taken from the ground, building across the 10 sets, AHAP B) Team of 2 3 Rounds for Reps: AMRAP in 3: 50 Toes to bar Max rep DB box step overs 2x20/2x15 (20”) *Rest 3:00 b/t rounds Torian Strength See in Wodify

Torian CrossFit E6MOM for 36: 21/16 cal Bike/Ski/Row 15 Overhead squat 52.5/35 9 Burpee pull-ups (6” above max reach) *Must rotate machine each round Bike > Ski > Row Torian Gymnastics Core Ring Skills

Torian CrossFit A) Find a heavy 3 position Power clean *High hang, above knee, below knee **Not TnG [10:00 Cap] B) “2012 Crossfit Games Final Part 1 - Power Elizabeth” For time: 21-15-9 Power clean 62.5/42.5 Ring dip [12:00 Cap] Torian Strength See in Wodify

In teams of 2 “Jared” 4 Rounds for time: 800m Run 40 Pull-ups 70 Push-ups *Run together, split reps as needed - 1 person working at a time [35:00 Cap]

Torian CrossFit A) Every :90 for 15: 3 Overhead squats *From the ground, ascending weight across the 10 rounds B) EMOM for 10: 5 Power snatch *Touch and go, AHAP C) AMRAP in 5: 10 Double DB snatch 2x15/2x10 10m Overhead walk 2x15/2x10 Torian Strength A1) Incline Bench Press 5 X 6 A2) Trap Bar Deadlift 5 X 6 B1) Front Squat 5 X 6 B2) Pull Up 5 X Max C1) Dip 3 X Max C2) Standing DB Curl Alt. 3 x 10-15 D) Ab Rollouts 3 X 10-15

Torian CrossFit Team of 2 3 Rounds each for time: 30 Ab mat sit-ups 21/18 cal Bike erg (Standing damper 10/8) 12 Rope climbs 15’ Partner 1 does 21/18 cal Bike while partner 2 does 30 ab mat sit-ups, then swap, then both move to rope climbs and split reps as needed. New round every 10:00 Torian Gymnastics Handstand Recovery