Reverse Sled Pull

3 x 40

Band Face Pull + External Rotation

3 x 12

Banded Tricep Pressdown

3 x 15

Pull-Up

5, 5, 5, 5, 5, _ , _

Bench Press

6 x 3

Wind Noodle

5 Rounds for Time -12/10 cal ski -7 Double DB Devil's Press (50s/35s) -50' Double DB OH Walking Lunge (50s/35s) Time Cap: 21:00 Scaled: 35s/20s RX: 50s/35s RX+: 70s/50s

Jerry Cruise

3200m Bike 2000m Row 3200m Bike

"WHATTTT? I didn't understand the question"

Alternating Every 2:00 for 60:00 1-2:00 - 400m run 2-4:00 - 3 Rope Climbs 5-6:00 -8 HSPU 7-8:00 - 45s Sandbag Hug (150/100) 9-10:00 - 10 TTB

CrossFit Skill: Flight Simulator

10 Minute AMRAP 5-10-15...50,45...5 Double Unders Complete 5 double unders unbroken, then 10, 15, etc. until you reach 50 unbroken. Come back down in increments of 5 until you are back down to 5. Every time you break, start back at 5. Get as far in as possible within the time cap.

Snatch + Snatch Balance

5 x 2

Snatch

4 x 2

Turkish Get Up + Windmill + OHS

5 x 2

GHD Hip Extension

3 x 12

Herd

For Time: 10-9-8-7-6-5-4-3-2-1 Bench Press @ 65% 1RM) 1-2-3-4-5-6-7-8-9-10 Back Squat @ 65% 1RM) Time Cap:14:00

Sowwy

4 sets 2:00 AMRAP -12/10 cal row -12 MB GHDs (20/14) -Max burpee box Box Jumps (30/24) -rest 2:00 between sets Score is total burpee box jump overs

Mayhem - Cameron Frye

Every 5:00 (3 sets) 30/24 Calorie Assault Bike Max Unbroken Handstand Push Ups *Score is total HSPU

Mobility and Soft Tissue

Mobility and Soft Tissue *hold each position for 30-45s -band distracted Lizard Pose (work internal and external rotation while in stretch) -Lacrosse ball glute smash -band distracted 5 groin rocks into static -barbell groin smash -band distracted Staggered hamstring with floss -hamstring bb roll and floss -band distracted hip flexor -piriformis smash -Pigeon -IT band/quad smash and floss -band distracted 5 frog rocks into static -QL smash -sleepers stretch + internal/external rotation -rear delt/trap smash *Choose some exercises from above for muscles that need a bit of extra care today.

Swimming

200, 200, 200, 200, 200, 100, 100, 100, 100, 100

ReWOD

If you feel your body does not need a full recovery session, revisit any WODs you may have missed or want to retest from this or following weeks.

Fill Your Cup

5:00-10:00 EMOM -use this EMOM to fill your volume cup up. Pick an exercise or skill that you want to practice and try to get 25-100 quality reps. whether you do 5-10 sets of 5-25 reps, fill your cup.

Bike Erg

1 x 45:00

Mobility and Soft Tissue

Mobility and Soft Tissue *hold each position for 30-45s -band distracted Lizard Pose (work internal and external rotation while in stretch) -Lacrosse ball glute smash -band distracted 5 groin rocks into static -barbell groin smash -band distracted Staggered hamstring with floss -hamstring bb roll and floss -band distracted hip flexor -piriformis smash -Pigeon -IT band/quad smash and floss -band distracted 5 frog rocks into static -QL smash -sleepers stretch + internal/external rotation -rear delt/trap smash *Choose some exercises from above for muscles that need a bit of extra care today.

ReWOD

Revisit any WODs you may have missed or want to retest from this or following weeks.

Fill Your Cup

10:00 EMOM -use this EMOM to fill your volume cup up. Pick an exercise or skill that you want to practice and try to get 25-100 quality reps. whether you do 5-10 sets of 5-25 reps, fill your cup.

Sloan Patterson

PARTNER -100 Box Jumps (20/16) -20 Hang Power Cleans (95/65) -80 Toes to Bar -20 Hang Power Cleans (115/80) -60 Box Jumps (24/20) -20 Hang Power Cleans (135/95) -40 Toes to Bar -20 Hang Power Cleans (155/105) -20 Box Jumps (30/24) -20 Hang Power Cleans (175/115) SOLO -50 Box Jumps (20/16) -10 Hang Power Cleans (95/65) -40 Toes to Bar -10 Hang Power Cleans (115/80) -30 Box Jumps (24/20) -10 Hang Power Cleans (135/95) -20 Toes to Bar -10 Hang Power Cleans (155/105) -10 Box Jumps (30/24) -10 Hang Power Cleans (185/115) Time Cap: 18:00

Barbell Cycling: 3 Power Clean and Jerks

EMOM for 10:00 -3 Touch and Go Power Clean and Jerks Level 1: 135/95 Level 2: 155/105 Level 3: 185/125 Level 4: 205/145

TRX Hamstring Curl (DAP)

Seated Incline DB Curls

Leaning Lateral Raise