Partner WOD Run 400m 100 Front Squats 95/65 Run 400m 100 Wall Ball Sit ups 20/14 Run 400m 100 Ball Slams alt. (50/35) 200m Stone Carry “Buy Out” If dropped Run in complete 10 Burpees

Gymnastics Ring Rows (4x6 (Tempo X-3-1-X)) Metcon (Time) 1000m Row Then: 3 Rounds 50 Double Unders 30 Box Jumps 24/20 10 Burpee Pull Ups

Metcon (Time) 5 Rounds 15/12 Cal Assault 15 STOH #115/75 15 T2B

Strength Deadlift (Work up to a HEAVY set of 5) Metcon (Time) 400m Farmer Carry #50-53/35 Every Drop or Rest 8 Dead Lift

Metcon "Karen" 150 Wall Balls #20/14 Rx+ #30/20 With remaining time Max Squat Snatch #135/95 Time Cap 16 Min

Strength EMOM 8 Min 5 TNG Power Clean (weight stays the same across all sets) Metcon (Time) 3 Rounds 200m Run 15 KB Swings #53/35 15 Plated V-Ups 15 Goblet Squats #53/35

Partner WOD 250/200 Cal Assault While partner accumulates calories on the Assault Bike Partner 2 will complete 1 Round 5 Power Cleans #135/95 9 T2B 12 Single arm KB Hang Clean & Jerk #53/35 (6 ea. Arm)

Strength Shoulder Press (10-8-6-4-2) CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters, 100#/ 65# 18 Chest-To-Bar Pull-ups 21 Thrusters, 100#/ 65# 21 Chest-To-Bar

Metcon (AMRAP - Reps) 3 Rounds 1 Min @ each station - Wall Balls #20/14 - Shuttle Sprint - Row for Cals - Power Snatch #75/55 - REST

Strength Paused Front Squat (Pause 3 Seconds at the bottom) Metcon (Time) 200 Air Squats 100 Push Ups 50 DB Snatch (alt. arms #50/35)