SWOD: EMOM 8 muscle up transitions HSPU CWOD: 50 -> 10 DU 25 -> 5 burpees 5 -> 1 PC & jerk

SWOD: 5 x 4 back squat CWOD: run 400m then 4RFT 10 thrusters 115/75 10 TTB

SWOD Find heavy complex Snatch grip DL+ Snatch+ OH Squat CWOD AMRAP 10 Ascending Ladder 6 Pullups 8 BJ (24/20) 10 cal Row Add 2 reps every round Optional Engine work: EMOM 10 Odd: 20 WB (20/14) Even: 15 Burpees

AMRAP 12 10 clusters 25 pushups 50 DU SWOD 3 x 4 front squat 3 x 4 back squat

SWOD SC + SC + PJ find heavy complex CWOD 6 RFT 10 ring dips 5 HSPU 1 bear complex Optional Engine work: 2 RFT Row 500m Run 400m

Teams of 2 (male/female if possible) row 300 & partner dead hang 20 deadlift 185/135 20 box jumps 24/20 run 400m & partner burpee 20 deadlift 185/135 20 box jumps 24/20 row 300m & partner dead hang Optional row 50, 40, 30, 20, 10 cal

SWOD inverted work: hand stand holds HSPU/wall walks 5 x 8 HSPU unbroken CWOD AMRAP 12 10 front squats 135/85 15 KB 53/35 25 situps Optional muscle up/ring dip work

SWOD 5 x 5 back squat CWOD 5 rounds for time 12 power cleans 135/85 12 pullups Optional Flight Simulator & ring dip work

SWOD find tough snatch + OH squat complex CWOD For Time: 100 WB (20/14) EMOM 5 burpees Optional: 3 RFT 20 cal row 10 pullups rest 1 min between rounds

Open Gym! Josh will be coaching a team at the Lift for Elias competition at CrossFit 325. There will be a workout on the white board or you can come in and do your own. The gym will be open from 10-11am. .