Brittany

Part 1 FRONT SQUATS: Every 2 minutes for 20:00 Minutes: 4 Reps @ 80% 1RM

Part 2:
2:00–2:00–2:00–3:00 minute rounds of
Buy in: 12/10 cal echo bike
In remaining time, accumulate: Max Reps: Thrusters 75lbs/55lbs
*Rest 1 min between rounds
*Continue this format until you complete 75 Thrusters
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Rob

Part 1: Every 2:30 Mins for 4 sets
8 Strict Pull ups/ Strict C2B Pull ups/ Weighted Pull ups
12 Banded Hollow Lat Pull Downs

PART 2: AMRAP 9:00 Minutes
4 Rounds of:
10 Chest-Bar Pullups
10 DB Box step overs 
Directly into AMRAP in remaining time of
5 Muscle ups (BMU/Rings)
20 Alternating pistol squats

Part 3: 3 Sets
30 second side plank leftside
30 second middle plank
30 second side plank right side
30 seconds rest*
Straight into…
1 Round
200ft unbroken Suitcase Carry per side
*go heavy as long as you are able to maintain good positioning
Time Cap 9:00 minutes

Ken and Andrew

Active Recovery- 30:00 minute walk/light jog/ spend time with family.

Huyla

In Teams of 2, “You Go, I Go Style”
AMRAP 20:00 Minutes 
4 DB Thrusters (2×50/35)
6 T2B
24 Double unders
Straight into….
8:00 Minutes to find: 1 Rep max Clean and Jerk
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Sarina

Part 1. Snatch Complex
Every 2 Mins for 5 sets: 3 Snatch Balance + 1 Pause Overhead Squat (pause 2s in bottom).
Straight into…
Every 2 minutes for 5 sets: 3 Snatch Deadlifts+ 1 Snatch Pull

Part 2: OPEN WOD 18.4/20.3
21–15–9
Deadlifts #225/#155
Handstand pushups
Then..
21–15–9
Deadlifts #315/#205lb
50 ft HS Walk after each set
Time Cap 9:00 Mins
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CrossFit Division: Making Other People Better

Part 1. For 30:00 Minutes
10 mins: T2B practice
10 mins: Ring/Bar Muscle ups practice
10 mins: HSPU practice

Part 2: OTM 20:00 Minutes 
Min 1:15/12 Cal- Any Machine
Min 2: 30–40s of skill work from part 1 of athletes choice
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Cody and Cody

Part 1: Every 2:00 minutes for 5 Sets: 2 Clean Pulls + 2 Squat Clean (2s pause above knee)

Part 2: Every 2:30 mins for 10 sets
200m run/row
10 T2B
5 Sandbag clean #150/#100
TT per round 2:00 Mins
TC per round 2:15

Rob a.k.a “Guy”

Part 1: Every 3:00 Mins for 4 sets perform the following:
6 Strict Pull ups/ Strict C2B Pull ups/ Weighted Pull ups
30s Hollow Hold
10/10 Bird Dog Row 

Part 2: : “Freddy’s Revenge”
5 Rounds For Time
5 Shoulder to Overhead #185/#135
10 Burpees
Time Cap 10:00 Minutes
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Dave
Part 1. Every 2 minutes for 10 sets perform: 5 Reps Front Squats (75%)

Part 2: For Time
8 Wallballs, 4 Shuttle Run (50ft), 4 Rope Climbs
16 Wallballs, 8 Shuttle Run (50ft), 3 Rope Climbs
24 Wallballs, 12 Shuttle Run (50ft), 2 Rope Climb
32 Wallballs, 16 Shuttle Run (50ft), 1 Rope Climb
15:00 Minute Time Cap
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Safi

Active Recovery- 30:00 minute walk/light jog/ spend time with family.