CROSSFIT

Accessory

Banded Hamstring Curls 3×6

Superman Holds 4x20s

Strength

Deadlift 10-8-6-4-2

MetCon

5 Rounds For Time of:

15 Pullups

10 Hang Power Cleans (65/95#)

5 S2OH (65/95#)

CROSSFIT

Strength

Push Jerk 3-3-3-2-2-2-1-1-1

EMOTM 8 Minutes of:

 Reverse Lunge 4/Leg (WW)

MetCon

For Time:

40 Box Jumps (20/24″)

30 Burpees

20 HSPU

10 Cleans (155/205#)

CROSSFIT

Midline

Hanging L-Sit Hold 6x20s

Double KB RDL 3×6/Leg

Strength

Back Squat 10-8-6-4-2

Gymnastics

5 Rounds NOT For Time of:

2 Rope Climbs

4 MUs (Any Style)

6 Weighted Pistols

CROSSFIT

Mobility

IT Band/Ankles/OH Squat

Lift

Snatch

1×3 @ 60%

1×3 @ 70%

1×3 @ 80%

3×1 @ 85%

3×1 @ 90%

MetCon

For Time:

64 Pullups

8 OH Squats (115/155#)

CROSSFIT

Strength

Thruster 5-5-5-3-3-1-1-1

MetCon

“Diane”

21-15-9 For Time of:

Deadlifts (155/225#)

HSPU