STRENGTH:
4-4-3-3-2-2 Front Squat

WOD:
For Time:
1-2-3-4-5-6-7-8-9-10 C2B
10-9-8-7-6-5-4-3-2-1 Front Squat (95/135)

WOD:
For Time:
15–12-9-12-15:
DB Snatch (35/50) (Rx: Single DB, Comp: Double DB)
Burpee Box Jump Over (Rx: 20/24, Comp: 24/30)

Post WOD:
Max Rep Pull Work

Partner WOD:
1 working at a time, you go/I go

For Time:
400’ Walking Lunges with Plate OH (25/45)
200 Ab Mat Sit Ups
200 Wall Balls (14/20, 9/10')
100 T2B

WOD:
Rowing Intervals:
10x:
:45 Row
2:15 Rest

STRENGTH:
4 Max Rep Sets of Perfect Push Ups

WOD:
9 min AMRAP:
15 Thrusters (55/75)
3 BMU

Post WOD:
Snatch Work

WOD:
7 min AMRAP
12 HSPU
12 DL (155/225)
65 DU

-5 min Rest-

7 min AMRAP:
65 DU
12 DL (155/225)
12 HSPU

14.4 CrossFit Games Open WOD:
14 min AMRAP:
60 Cal Row
50 T2B
40 Wall Ball (14/20, 9/10)
30 Cleans (95/135)
20 Ring MU

WOD:
30 min AMRAP:
30 KB Swing (35/53)
100 DU
30 Ab Mat Situps

STRENGTH:
5 sets Max Rep strict pull ups
2:00 Rest between

Partner WOD:
15 min AMRAP:
7 Burpee Box Jump Overs (20/24)
14 Single Arm DB Snatch (35/50)

STRENGTH:
12 min to build to Squat Clean re-grip triples

WOD:
For Time:
21-15-9
Power Clean (Rx: 75/115, Comp: 105/155)
Front Squat (Rx: 75/115, Comp: 105/155)

STRENGTH:
5-5-5 Push Press
3-3-3 Push Jerk
1-1-1 Split Jerk

WOD:
5 min Max Rep:
SA DB Hang Clean & Jerk (35/50)

STRENGTH:
5-4-3-2-1 Snatch

WOD:
5 RFT:
9 Power Snatch
4 RMU

WOD:
12 min AMRAP:
15 HSPU
72' Double DB Walking Lunges (35/50)

Post WOD:
2x:
1:00 Handstand/Push Up Position Hold
40 Hollow Rocks
30 Supermans
20 V-ups

STRENGTH:
Thrusters 6-5-4-3-2–1

WOD:
9 min AMRAP:
10 Thrusters (70/100)
10 C2B
35 DU

WOD:
On a running clock:
0-5 min Max Cal AB
1:00 Rest
6-11 min Max 24’ Double Arm KB Farmer Carry
1:00 Rest
12-17 min Max Cal Row
1:00 Rest
18-23 min Max DB Bench Press