Midline: Standing Teapot 24-24-24-24-24 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Complete as many rounds as possible in 15 mins of: 5 Strict Chin-ups 10 V-ups 15 Air Squats Post loads and rounds to comments.

WOD: 25.3 Rx’d – CrossFit Games Open For time: 5 Wall Walks 50 Row Calories 5 Wall Walks 25 Deadlifts, 225/155 lbs 5 Wall Walks 25 Cleans, 135/85 lbs 5 Wall Walks 25 Snatches, 95/65 lbs 5 Wall Walks 50 Row Calories Post time or reps to beyond the whiteboard.

Strength: Every 2 mins for 10 mins: 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat Heavier as you go, earn weight with technique. WOD: 3 rounds for time of: 30/24 Machine Calories 21 Overhead Squats, 95/65 lbs 12 Candle Sticks Post loads and times to beyond the whiteboard.

Team conditioning: In teams of 3: Complete as many rounds as possible in 12 mins of: 10/8 Row Calories 4 Shuttle Runs, 8 yd (down and back is 1 rep) WOD: Complete as many rounds as possible in 15 mins of: 20 One Arm Alternating Kettlebell Swings, 53/35 lbs 10 Ring Push-ups 10 Plyometric Push...

Strength: Deadlift, 3-3-3-3-3 WOD: For time: 42 Alternating Dumbbell Snatches, 50/35 lbs 21 Burpee Pull-ups 30 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Pull-ups 18 Alternating Dumbbell Snatches, 50/35 lbs 9 Burpee Pull-ups Post loads and times to beyond the whiteboard.

Strength: Front Rack Lunge 10-10-10-10-10 , (5 each leg) Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For time: Run, 600 m — then — 7 rounds of: 5 Toes-to-bars 7 Double Dumbbell Front Squats, 50/35 lbs 9 AbMat Sit-ups — then — Run, 600 m Post loads...

Partner Conditioning: 4 rounds for time of: Row, 300 m D-Ball Hold, 300 m, (Ball must be held for rowing to continue) as heavy s possible WOD: For time: 50 American Kettlebell Swings, 53/35 lbs 1 Handstand Walk*, 10 m 40 American Kettlebell Swings, 53/35 lbs 1 Handstand Walk, 10 m 30 American Kettlebell Swings,...

Midline: Tabata L-Sit Hold Tabata Dead Bug Tabata Hollow Rock The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. WOD: Complete as many rounds as possible in 12 mins of: 7 Dumbbell Hang Power Cleans,...

WOD: For time: 21 Pull-ups 42 Double Unders 21 Thrusters, 95/65 lbs 18 Chest-to-bar Pull-ups 36 Double Unders 18 Thrusters, 115/75 lbs 15 Bar Muscle-ups 30 Double Unders 15 Thrusters, 135/85 lbs Time cap: 12 mins

Strength: Snatch Balance 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 10 rounds for time of: 15/12 Machine Calories 30 Double Unders Post loads and times to beyond ten whiteboard.