Warm Up- Happy Birthday Aaron Leech!
12 Min EMOM
1-10/8 Cal Row
2- 4 Man Makers
3- 7 Banded Ham Curl
4-30 Sec Hollow Hold

Strength- Deadlift 10,9,8,7,6,5,4,3,2,1
This is 55 Deadlifts. You are increasing weights, and lifting every 2 minutes.. This is not a max session. weights should be light on the high reps. work up to about 80 percent. work with a partner to save weights. one lift on the even minutes, one on the odd and help each other add weights.

Wod
“Open Workout 12.1” 7 Min AMRAP Burpees
to a target 6 inches above your hands.

Warm Up
12 Minute EMOM
MIN 1- 10 Front Squats empty bar
MIN 2- 10 Shrugs
MIN 3- 10 Push Press
Min 4- 15 Hammer hits

Strength-Strict press- You’ll be working at around 60 percent
5 sets of 12, Make your shoulders burn

3 Rounds 15 Power Cleans (RX 115/85)
20 Push Ups
INTO 2 Rounds
27/21 Cal Row 75 Doubles/75 Singles
INTO 1 Round 50/35 Cal Bike or an 800m run or a 1000m row depending on what equipment is open.

Thanks Crossfit Midtown for this idea.

“Marvel Galaxy” Teams of 2
Iron Man** 7 Minutes
*Bring a vest if you have one, most superheroes wore body armor
400m Run
10 Jerk 155/105
10 Bar Facing Burpees
****Then with remaining time
AMRAP Wallballs 20/14
-Rest 4 minutes- Score is wall balls

Captain America 7 Minutes
vest optional and Carry a plate (shield) the entire wod, not working partner holds shield, don’t drop your shield
400m Run**
10 Clean & Jerk 155/105
10 Bar Facing Burpees
*****Then with remaining time
AMRAP 1-Arm Dumbbell Snatch
-Rest 4 minutes-score is snatches

Thor 7 minutes
*vest optional but now you are carrying a sledge hammer the entire wod
400m Run**
40 Sledgehammers (10)
20 Hammer Facing Burpees
*********then with remaining time
AMRAP Hammer Overhead Walking Lunges (10)
-Rest 4 minutes-Score is lunges

Star-Lord 7 minutes
**vest optional
400m Run
500m Row
20 Burpees over your rower
*****Then with remaining time
AMRAP Slamballs (30/20) Score is slamballs

Endurance-
Running Option
200×4 with 60 seconds rest
400×4 with 2 minutes, last 400 rest 4 minutes
1 mile max effort
Non-Running Option partners
20 Rounds
45 seconds Max effort row, 15 second transition time, switch every round
Rest 5 minutes
10 Minute Amrap
Partner 1 does 7 calories on a bike runs 100m comes back does 3 burpees with their partner.. then switch spots.

9am Mobility

10am
Partners
2000m row buy in
Then
With A Partner
50 HSPU (sub 50 heavy db presses)
20 Ring Muscle Ups (60 pull ups and 60 ring dips– scaling posted at gym)

Then 16 Sets of “Macho Man” 185/135 ***(1 Macho Man=3 Power Cleans+3 Front Squats+3 Jerks)

2 rounds
Dynamic WU:
1-Arm Up/Down
2-Single Leg Toe Touch
3-High Kick
4-Arms Across
5-Spider Man Push Ups

Strength and skill EMOM
15 Minutes 3 rounds
Minute 1 12 Alternating curls
Minute 2 12 Alternating single arm overhead presses
Minute 3 12 Floor presses with DB
Minute 4 12 weighted sit ups with one DB on chest
Minute 5 30 second plank

Wod
21 Minute Armap ** can you get 4 rounds…. hmmmm.
800m run, 40 cal row or 40 cal bike
20 DB Snatch 70/55
10 Strict HSPU

*scaling posted at the gym