Accessory: Romanian Deadlift 4 x 8 Increase weight Rest 2 mins b/t sets “Midline Madness” 4 Giant Sets, not for time: 15 Sit-Ups 20 Hip Extensions 25 Flutter Kicks 30 Banded Good

Strength: Front Squat 1X3 @ 65% 1X3 @ 70% 1X3 @ 75% Every 2mins   MetCon: AMRAP 13: 55/40 Calorie Row 55 Thrusters (95/65) 55 Pull-ups 55 HSPU SC: (75/55), jumping pull-ups, Plates

Metcon: AMRAP 3: 15/12 Calorie Bike 12 Power Snatch (95/65) Rest 3:00 AMRAP 3: 15/12 Calorie Bike 8 Power Snatch (115/80) Rest 3:00 AMRAP 3: 15/12 Calorie Bike 4 Power Snatch (135/95) SC:

Strength: Back Squat 1X5 @ 65% 1X5 @ 70% 1X5 @ 75% Every 2mins   Metcon: 5 Rounds: 9 Power Cleans (135/95) 15 Push-ups 21 Squats 200m Run SC: (115/80), Strict knee push

Strength: 4×8 (per leg) Reverse Lunges From a rack. Increase weight each set. 2:00 rest between MetCon: “Maya” AMRAP 17: 20 Calorie Bike 17 Power Snatches (75/55) 20 Box Jumps (24/20″) 17 Wallballs

MetCon: “Jerry” 1 Mile Run 2,000 Row 1 Mile Run *35 Min Time Cap* Midline Conditioning 75 GHD Sit Up *If you do not do GHD regular do not do 75* This is

Strength: “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean +

MetCon: AMRAP 4: 27 Calorie Row 27 Burpees 27 CTB Pull-ups Rest 4:00 AMRAP 4: 21 Calorie Row 21 Burpees 21 Toes-to-Bar Rest 4:00 AMRAP 4: 15 Calorie Row 15 Burpees 15 Pull-ups

Strength: Back Squat (65%/3)4 Every 2 minutes MetCon: 21 Thrusters (95/65) 21 Kettlebell Swings (70/53) 400m Run 15 Thrusters (95/65) 15 Kettlebell Swings (70/53) 400m Run 9 Thrusters (95/65) 9 Kettlebell Swings (70/53) 400m Run SC; (75/55),

Strength: Front Squat  (65%/3)3 Every 90 sec: WOD: “Nancy” 5 Rounds: 400m Run 15 Overhead Squats (95/65) “Nancy” is one of the original CrossFit.com benchmark workouts. Benchmark workouts serve to measure our progress