Skills Week:
FOR TIME
One attempt:
Max Strict Pull-Ups
-Rest 3 Minutes-
400m Run
-Rest 3 Minutes-
Three attempts:
Max Unbroken Double Unders

Skills Week:
FOR TIME
“Fran”
21-15-9
Thrusters (95/65)
Pull Ups
-Rest 10 Minutes-
“Grace”
30 Power Clean and Jerks for time (135/95)

Skills Week
FOR TIME:
2K Row
-Rest 4 Minutes-
AMRAP X 5
Max Hand Release Burpees w/ 6ft target

Skills Week
CROSSFIT TOTAL
20 MInutes for 1RM Back Squat
15 Minutes for 1RM Press
20 Minutes for 1RM Deadlift

WOD:
FOR TIME
50/40 Cal Bike
50 Wallballs (20/14)
30 Up-Downs
40/30 Cal Bike
40 Wallballs
20 Up-Downs
30/24 Cal Bike
30 Wallballs
10 Up-Downs

Strength:
INDIVIDUAL ROW 2KM
OR TEAM* ROW 4KM
*Alt Every 500m

WOD:
AMRAP x 15 MINUTES
L3:
5 Toes to Bar
10 Hand Release Push-Ups
15 Air Squats

L2:
5 Knees to Elbows
10 Push-Ups
15 Air Squats

L1:
5 Candlesticks
10 Kneeling Push-Ups
15 Air Squats

WOD:
FOR TIME

L3:
50 Front Squats (115/80)
800m Sandbag run
40 Bent Over Rows (115/80)
800m Sandbag run
30 Hang Power Snatch (115/80)
800m Sandbag run

L2:
50 Front Squats (95/65)
800m Sandbag run
40 Bent Over Rows (95/65)
800m Sandbag run
30 Hang Power Snatch (95/65)
800m Sandbag run

L1
50 Front Squats (55/33)
400m Sandbag run
40 Bent Over Rows (55/33)
400m Sandbag run
30 Hang Power Snatch (55/33)
400m Sandbag run

Strength:
STRICT PRESS
2-2-2-2

WOD:
3 SETS FOR TIME
L3:
12-9-6
Shoulder to Overhead (135/95)
Box Jump Overs (24/20)
-Rest 2:00 b/t Sets-

L2:
12-9-6
Shoulder to Overhead (115/75)
Box Jump Overs (20/20)
-Rest 2:00 b/t Sets-

L1:
12-9-6
Shoulder to Overhead (95/65)
Box Jump Overs (20/20)
-Rest 2:00 b/t Sets-

WOD:
EMOM X 24
L3:
MIN 1: 50 Hollow Flutter Kicks (total)
MIN 2: 20 Walking Lunge (total)
MIN 3: 50 Double Unders

L2:
MIN 1: 50 Hollow Flutter Kicks (total)
MIN 2: 20 Walking Lunge (total)
MIN 3: 30 Double Unders

L1:
MIN 1: 30 Leg Lifts (total)
MIN 2: 20 Walking Lunge (total)
MIN 3: 50 Single Unders

Strength:
DEADLIFT
6-6-6

WOD:
5 ROUNDS FOR TIME
L3:
200m Run
12 Burpee Over Bar
5 Deadlifts (225/185)

L2:
200m Run
12 Burpee Over Bar
5 Deadlifts (195/155)

L1:
200m Run
12 Burpee Over Bar
5 Deadlifts (165/125)