Strength Clean & Jerk Find a MAX “Grace” For Time: 30 Clean and Jerks, 135# / 95#

Partner WOD WOD 1 Partner 1: 100 Cal Assault (switch every 25 cals) Partner 2: AMRAP 3 Hang Cleans + 3 Front Squats + 3 STOH #155/105 WOD 2 200m Sled Push #225/155 100 Plated Burpee Pick Ups #45/25 50 Weighted Step Overs #50/35

Warm-up 2 Rounds 40 High Kees 20 High Kicks 40 Butt Kickers 20 TTJJ 10 Jumping Lunges 10 Windmills 5 Inch Worms w/ scorpion Kick 5 Dive Bombers Metcon 30/25 Cal Ski "Buy In" 8 Rounds 8 T2B 10 Push Ups 12 KB Swings #53/35 Cap 22 Min

Warm-up 4 Rounds or 15 Min 8 Squat Reach Ups 10 Single Leg DB Dead Lift #35/20 12 Plated Squats #25/15 10 Plated Sit Ups Metcon 80 Wall Balls #20/14 60 SDLHP #95/65 40 Cal Assault 20 Bar Muscle Ups

Warm-up 3 Rounds or 12 Min 10 Cal Bike 10 Ball Slams (Light) 10 Plated GTOH #35/25 10 KB Hang Snatch #35/18 Metcon 4 Rounds 3 Min AMRAP 100 Double Unders 12 Box Jump Overs 24/20 With remaining time... Max Power Clean (Chose Load) 1 Min REST between efforts

Warm-up 4 Rounds 10 Good Mornings 10 TTJJ 10 Lateral Lunges 5 Inch Worms x2 Push ups 5 Dive Bombers 2 Perfect Stretch ea. Leg Then: Pigeon Stretch (90 sec/ side) Metcon 16 Min AMRAP 12 DB Deadlift #50/35 9 DB Front Squat #50/35 6 DB STOH #50/35 200m Run

Warm-up 3 Rounds or 10 Min 10 Leg Swings 8 Runner Lunges 8 Jump Squats 4 Hang Muscle Snatch 4 Front Rack Sots Press Strength Hang Snatch Pull + Hang Snatch (5x1 Work up to a HEAVY Single) Metcon 3 RFT 10 Hang Snatch #115/95 10 Lateral Burpees Cap 7 Min

Partner Metcon 21 Min AMRAP Partner 1: 20 Cal Row Partner 2: AMRAP 7 Dead Lift #225/155 11 Wall Balls #20/14 3 Rope Climbs

Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Masters (55+) (Time) 33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Chin-over-bar pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Jumping pull-ups Time cap: 20 minutes

Warm-up 3 Rounds or 12 Min 30 Weighted Jump Rope 20 High Kicks 10 Beam Squats 5 Inch Worms w/ Scorpion Kicks 10 Ball Slams #25/15 Metcon 5 Min AMRAP 18/15 Cal Assault 12 T2B 6 STOH #185/125 1 Min Rest 5 Min AMRAP 250m Row 15 KB Swings #70/53 1 Min Rest 5 Min AMRAP 200m Row 10 DB Snatch #50/35 10 Box Jumps 24/20