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A. In 6 sets on the minute: Build to heavy single dead-lift B. EMOM x6: 3 TnG dead-liffts @85% of A. + 6 Band resisted push-ups

Fore time and Rounds/Reps: 30 Thrusters @75lbs/55lbs, 10 minutes of as many Cindy rounds as possible, 30 Thrusters @75lbs/55lbs One round of Cindy consists of 5 Pull-ups, 10 Push-ups, 15 Air squats

Warmup: Dodgeball !!!! Open Group: 10 goblet squats 10 beat swings Ankle stretching Squat mobility Open Strategy Partner Up Do 15.2: Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 6 overhead squats (65 / 45 lb.) 6 chin-over-bar pull-ups From 3:00-6:00 2 rounds of:

15.2

15.2 Check this website for the workout details! http://games.crossfit.com/

5 Rounds not for time: Superman sled drag 200′ 16 Alternating pistols 3 Rope climbs 8-12 Handstand push-ups 30s Plank

Warmup: Foam Roll 10 minutes Mobility: 2 rounds: 10 alternating pigeons 10 alternating groiners 10 lunges with a twist 10 dislocates 10 scorpions Stretching: modified pigeon stretch 90/90 quad stretch against wall Lift: 5 rounds: back squat x 5 wall ball x 10 WOD: 8 minute AMRAP: Row 25 calories

AMRAP in 20 minutes: 400m run 15 Pull-ups 15 Wall-balls

Warmup: Junkyard Dog Mobility: 2 rounds: Calf stretches Inchworms with pushup Pectoral stretches Burgener Warm-up for Snatch WOD: “Dirty 30 with a twist!” For time: 30 box jumps or step ups 30 jumping pull-ups 30 kb swings 30 walking-lunge steps 30 hang power snatches 30 wall balls 30 burpees 30

Back squat 10-8-6-4-6-8-10 Alternating on the minute x8 (4 sets of each) Even: 8 Dead-lifts starting @60% of 1RM Odd: 8 Push jerk starting @60% of 1RM