Monday

The CrossFit Open
20.2

Complete as many rounds as possible in 20 minutes of:
•4 dumbbell thrusters
•6 toes-to-bars
•24 double-unders

Tuesday

Strength
EMOM 18
1 Clean @80% +

Workout

2RFT
400m Run
9 Power Cleans 42.5/30
12 Front Squats

Just Move

3 Rounds
AMRAP 2
60s Rest
200m Run
Max Devil Presses

250m Row
Max Wall Balls

100 Skips
Max Plate GTOH

Wednesday

Partner EMOM 36
1:1 Work/Rest

1. 7 Strict Pull Ups + Max Cal Air Bike
2. 7 Strict Pull Ups + Max Cal Air Bike
3. 14 Press Ups + Max KB Swings 24/16
4. 14 Press Ups + Max KB Swings 24/16
5. 21 Air Squats + Max Down Ups
6. 21 Air Squats + Max Down Ups

Endurance

100 Cal Row/ Bike/ Ski
50 DB Front Squats 20/15 (1)
75 Cal Row/ Bike/ Ski
40 Sit Ups
50 Cal Row/ Bike/ Ski
30 Burpees over DB
25 Cal Row/ Bike/ Ski
20 DB Hang Clean & Jerks 20/15

TC 45 mins

Thursday

Strength
Overhead Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps

Workout

5 rounds for time of:
• 400m run
• 15 Overhead squat 95/65#

Hero
T

5 rounds for time of:
•100-meter sprint
•10 squat clean thrusters
•15 kettlebell swings
•100-meter sprint

Rest 2 minutes

Men: 115 lb. and 2 pood
Women: 75 lb. and 1.5 pood

Friday Morning

Gymnastics Focus

Handstand Press Ups

Options:

5x4 Negatives

3x Max Effort Strict/ Kipping

Kick Up Practice/ Wall Walk Holds

Workout
AMRAP 12

4 HSPU
8 Toes To Bar
12 OH DB Lunges 20/12.5

Friday Evening
The CrossFit Open
20.3

Saturday

Partner Endurance

AMRAP 42
Work through full rounds of

200m Run
10 STOH 42.5/30
8 Hang Power Cleans
6 Front Squats

Teams of 4
3 Rounds Each
12/9 Cal Air Bike
12 Burpees

3 Rounds Each
6 Devil Presses 17.5/10
6 DB Front Squats

1000m Run Together

45 min TC

Sunday

Just Move

3 Rounds

35s On/ 30s Off

Air Bike
Battle Ropes
Wall Walk Hold
Ring Rows
Jumping Squats
Sit Ups
Rowing
Mountain Climbers
Press Ups
Box Step Ups