8 Minute EMOM:
Snatch Grip Deadlift + Hang Power Snatch
*Work up to WOD weight or beyond.

21-15-9
Power Snatches (115/75)
Box Jumps (24/20)

12 Minute AMRAP:
2 Rounds of:
50 ft. Db Walking Lunge (50/35)
16 Toes to Bar
8 Db Power Cleans (50/35)
Then, 2 Rounds of:
50 ft. Db Walking Lunge
16 Bar Muscle-ups
8 Db Power Cleans
*Continue alternating between TTB and Bar MU every 2 rounds until time is up.
(See games.crossfit.com for full rules.)

Endurance WOD (7:45a)
“Stevie”
Complete for Time:
31 KB Swings (70/50)
31 Wall Ball Shots (20/14)
31 Overhead Squats (95/65)
31 Burpees
31 Lunges
31 Push Jerks (95/65)
31 Knees to Elbows
31 Box Jumps (24/20)
31 Hang Power Cleans (95/65)
31 Sit-ups
31 Double Unders
31 Deadlifts (185/135)

Community WOD (10:00a)
20 Minute EMOM, working for 30 seconds and resting for 30 seconds:
Station #1: KB Swings
Station #2: Wall Ball Shots
Station #3: Sit-ups
Station #4: Jump Rope Doubles/Singles
Station #5: Burpees

6 x 500 meter Descending Row Intervals + Ring Push-up Ladder
*Choose an interval send-off: 3:00, 2:30 or 2:00 for the intervals. The goal is to decrease the row time within each interval. In the recovery time of equal length, complete the push-ups reps.
Ring Push-up Ladder:
12, 10, 8, 6, 4, 2

Snatch High Pulls
3-3-3-3-3

10-9-8-7-6-5-4-3-2-1
Power Snatch (75/55)
Overhead Squat (75/55)

Complete 4 Rounds for Quality of:
10 DB Bench Press
10 DB Bent-over Row

Complete for Time:
30 Overhead Plate Walking Lunges (45/25)
30 Knees to Elbows
30 Sit-ups
30 Calorie Row
30 Sit-ups
30 Knees to Elbows
30 Overhead Plate Walking Lunges

Inverse Tabata (10” work, 20” rest)
Alternate between:
Top of the Ring Dip Hold
Bottom of the Ring Dip Hold
*Rest for one minute
Inverse Tabata (10” work, 20” rest)
Alternate between:
Hollow Rock Hold
Superman Hold

3 Rounds of 1:1 for Max Reps:
Pull-ups
Box Jumps (24/20)
Burpees

Clean Practice
7 Minute EMOM:
1 Clean + 1 Hang SquatClean + 1 Push Press
(@ 60% of 1RM Squat Clean)

Open 17.5
Complete 10 Rounds of:
9 Thrusters (95/65)
35 Double Unders
(See games.crossfit.com for full rules.)

Endurance WOD (7:45a)
30 Minute AMRAP:
400 meter Run
10 Man Makers (40/30)

Community WOD (10:00a)
15 Minute AMRAP:
200 meter Run or Row
5 Man Makers

4 Minute AMRAP:
Pull-up + Toes to Bar
*Rest 4 minutes
4 Minute AMRAP:
Burpee Box Jumps (24/20)
*Rest 4 minutes
4 Minute AMRAP:
Walking Lunges

Accessory Work
3 x 30 seconds each person:
Partner Reactive Core on Rings or Floor