2 Sets, Increasing Intensity
200m Run
10/10 Pendulum Lunges
10 Dual Dumbbell Push Press, light loads (just patterning)
200/170m Row

Strength
Strict Press + Push Press
Every 2:30, 4 Sets
3+5 @ 75%+ of Strict Press

We will hit the 3 Strict Press at a good tempo and then get into a dynamic dip and
drive for 4 touch n’ go style Push Press. The flow and goal here is to create a beautiful
press in a tight vertical line from the shoulder to overhead by compressing the midline
and thinkin about shortening the gap between the sternum and the belly button.
Stay tight, stay aggressive

5 Rounds for Time:
200m Run
250/215m Row
30 Air Squats
Time Domain: 11:00-15:00 minutes
Time Cap: 17 Minutes

Row Sub: 225/190m Ski Erg
Primary Objective: Achieve best overall time
Secondary Objective: Descending splits per round / increasing pace

With the open in full swing the workout will be a little shorter this week. There is some suggested extra work at the bottom of the page if want to do it.

Warm up 3 rounds or 10 minutes, whichever is first
Warm-Up:
3 Sets, For Quality
5 Inchworm to Hollow
10 Deep Lunge Mountain Climber to Stretch
10/10 Split Stance Single Kettlebell Romanian Deadlift
5 Burpees to Target
3-5 Chin-Ups, or Jumping Pull-Ups, or 6-8 Ring Rows

Strength
Deadlift
Every 3:00 minutes, 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 4 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 82-85%

50 Burpee Pull-Ups for Time
EMOM, starting at 0:00,
Perform 10 American Kettlebell Swings 53/35lb, (24/16kg)
Bar Height = Just out of reach of finger tips with arms extended

Time Domain: 6:00-8:00 minutes
Time Cap: 10:00 minutes
Primary Objective: Complete 5+ Burpee Pull-Ups / minute
Secondary Objective: Maintain Consistent reps across each minute

*scaling=using a lower bar or stacking plates to jump off of

Extra work- Pick one if you want to
4x400m run
OR
4x400m row
with 2 minute break between sets

Weightlifting Warm up
Then
10 minute EMOM
Alternating Minutes minute 1: Hang Squat Cleans
minute 2: Submax Unbroken Set of SHSP

Hang Squat Cleans
Set 1: 5 Reps @ 65-70%
Set 2: 4 Reps @ 70-75%
Set 3: 3 Reps @ 75-80%
Set 4: 2 Reps @ 80-85%
Set 5: 1 Rep @ 85-90%
Strict Handstand Push-Ups : Ideally choose a number that is about 40-50% of your max
unbroken Strict Handstand Push-Ups

Wod For Time
*if you haven’t done back rack lunges in awhile be careful. you don’t want to be too sure. Goblet back lunge is also a good alternative
30 Toe to Bar
20 Back Rack Reverse Lunges
20 Toe to Bar
20 Back Rack Reverse Lunges
10 Toe to Bar
Load: 135/95lb

Teams of 2- Split how you want

Wod 1-
10 Minutes
Row 400
14 bench press (spot each other)

Wod 2-
12 Minutes-
P1 Run 200m
P2 Works on this complex
-5 Deadlifts
-7 hang power cleans
-9 Shoulder to overhead

Wod 3- For time
40 Wall Balls
60 Burpees
40 wall balls

8am
40 Minute Amrap
Teams of 3
Move through the machines
60 Cal bike
60 Cal ski
60 Cal row
*every time you finish a machine do 30 sandbag cleans over the shoulder

9am Crossfit
5 Rounds for time of:
15 Bar-facing Burpees
10 Toes to bar
Directly into
21-15-9 reps for time of:
Kettlebell Swings, 70/53
Calories bike