Monday
Max Class Size 15

19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb.
Women snatch 65 lb.
Time cap: 12 minutes

Tuesday
Max Class Size 15

Strength

Superset
Handstand Negatives 5x4
Elevated/Rx/ Deficit

DB Floor Press 5x15

Workout

5RFT
8 Strict HSPU
8 Cleans 80/50

Just Move

3 Rounds
35s On/ 15s Off
Skipping
Lunges
DB Press
Squats
Air Bike
DB Deadlifts
Wall Sit
DB Bent Over Row
Row

Wednesday

Partner Workout
10 Rounds Each
YGIG
200m Run
1 Bear Complex 60/40

Time Cap 30 Minutes

Endurance

EMOM 24
1. 17/12 Cal Row
2. 16 Db Thrusters 15/10
3. 15 Pull Ups
4. 14 V Sits

Thursday

Strength

Deadlift for load:
#1: 5 reps @ 70%
#2: 5 reps @ 75%
#3: 3 reps @ 80%
#4: 3 reps @ 85%
#5: 1 rep @ 90%
#6: 1 rep @ 95%
#7: 1 rep @ 100%

Workout

4RFT

1 Deadlift @80%
10 Burpees Over Bar
20 Wall Balls 20/14

Hero Workout

Strength
Thruster for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Workout
AMRAP in 12 minutes:
•24 inch Box Jump, 12 reps
•95/65 pound Thruster, 6 reps
•6 Bar-facing burpees

Friday

Morning
Tempo Pull Ups
333X
6x3

Banded/BW/ Weighted

Workout
3 rounds for time:

• Row 500 meters
• 15 strict pull-ups
• 30 push-ups

Evening

CrossFit Open 19.5

Saturday

Endurance
Max Class Size 15
E10MO10M 40
800m Run
40 Hang Power Cleans 42.5/30
20 Down Ups

Score = Total working time

Teams of 4
AMRAP 35
120 Cal Row
90 HSPU
60 Air Bike Cals
30 Bar Muscle Ups

Sunday

Just Move

3 Rounds
50s On/ 20s Off

Battle Ropes
Db Snatches
Plank Hold
Ring Rows
Db Devil Press
Sit Ups

400m Run after each round