Strength/Skill

EMOM 10 min

Back Squat

3 Reps, moderate to heavy

**build through the first 5 sets, then same weight for the last 5

Conditioning

3 Rounds For Time

30 Wallball @ 20/14

30/20 Cal Bike or Row

30 Drop Jumps @ 24/20 (step up, jump down)

Capacity Work

3 Rounds For Time

30 Wallball

2.5 min Bike or Row (tough)

30 step ups

Homework - Choose One

Snack Work

3 Rounds

10 Jumping air squat, pause at bottom of every rep

30 sec side plank rotation

10 Banded Side Step (r/l)

—then—

EMOM 6 Min

Min 1 - 6 weighted Reverse Lunges, L (tough)

Min 2 - 6 weighted Reverse Lunges, R (tough)

Strength

AMRAP 7 Min @ 70% effort

Clean and Jerk @ 135/95

rest 3 min

AMRAP 5 Min @ 70% effort

Snatches @ 115/75

rest 3 min

AMRAP 3 Min @ 70% effort

Thrusters @ 95/65

Conditioning

2 sets of 21-15-9, rest 2 min between sets

Cal Row

Cal Run

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