1. Warm-up
3 Steady Rounds:
25/20 Calories on Rower
:30 Nose and Toes hold
10 Hang Squat Cleans 95/65lbs

2. OLY
Back Squat 5×3 (Start around 85%)

3. Met-Con
12-10-8-6
Squat Snatch 115/85lbs
Bar Muscle Ups
Lateral Bar Burpees

4. Interval
AMRAP 4 Minutes x 3
Row 16/12 Calories
16 Single Arm Overhead Squats 50/35lbs
(8 each arm)
Rest 2:00

Extra Credit

5. Gymnastics Strength
10 Rounds:
Row 15/9 Calories
1 Legless Rope Climb
1 Standard Rope Climb
Rest :30

1. Primer
Bike 5:00
Warm up to 75% Squat Clean

3 Rounds:
6 Dumbbell Squats
6 Bar Facing Burpees
After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight.

2. Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells, Women use 35-lb dumbbells

Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
For workout variations go the the CrossFit Games link HERE

3. Cool Down
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.

4. ROMWOD

Regionals/ Games Extra Piece:

5. Strength
Overhead Squat
3-3-3-3-3

6. Conditioning
For Time:
30 Shuttle Runs (50′)
15 Muscle Ups
20 Shuttle Runs
10 Muscle Ups
10 Shuttle Runs
5 Muscle Ups

Warm up
3 Rounds
20 Empty Bar OHS
20 Cal Row

1) Turkish Get Up + Windmill
3×2
(2 reps L&R)
(Keep it light)

2) AMRAP 15 Min
25 Air Squats
2 Rope Climbs
15 DB S2OH 40/25

Warm up
3 Rounds
8 Sots Press
6 OHS
3 Strict Pull ups

1) Jerk
5×3 @80%

2) 15 min AMRAP
200m Row
10 P.Sn 95/65
10 Bar Over Burpees

1. Warm-up
3 Steady Rounds:
15 Push Press 95/65lbs
25 Air Squats
2 Minutes on Bike

2. OLY
Front Squat 4×4 (Start around 80%)

3. Met-Con
6 Rounds:
5 Muscle Ups
5 Thrusters 155/105lbs
25′ Handstand Walk

4. Interval
AMRAP 15 Minutes
Row 200m
10 Power Snatch 95/65lbs
10 Burpees to Target 6″

Extra Credit

5. Gymnastics Strength
4 Rounds:
AMRAP 3 Minutes
Climb the Ladder
2 Pistols
1 D-Ball Clean 150/100lbs
4 Pistols
2 D-Ball Cleans
6 Pistols
3 D-Ball Cleans
8 Pistols
4 D-Ball Cleans
Etc…
Rest 2:00

1. Warm-up
AMRAP 4 Minutes
5 Burpees
10 Kettlebell Swings 53/35lbs

2. Lift
5×3 Squat Clean
Drop and Reset (Start around 80%)

3. Met-Con
5 Rounds:
20/12 Calorie Bike
16 Dumbbell Front Rack Lunges 50/35s
12 Kipping Handstand Push-Ups

4. Interval
10 Rounds
Ski 300/250m
Rest :60

Regionals/Games Extra Piece:

5. Gymnastics
EMOM for 20 Minutes
2 Strict Muscle Ups in vest
4 Strict Deficit Handstand Push-Ups (4-8″) in vest
Alternate movements each round.

Scenario #2 – 18.1 repeat:

1. Primer
3 Rounds:
Row 10 Calories
6 Toes to Bar
6 Single Arm Hang Clean to Overhead (3 each arm.)

After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight.

2. Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell hang clean and jerks
14/12 Cal. row

Men use 50-lb. dumbbell, Women use 35-lb dumbbell
For workout variations go the the CrossFit Games link HERE

3. Interval
10 Rounds
Ski 300/250m
Rest :60

4. (Optional) Lift
5×3 Squat Clean
Drop and Reset (Start around 80%)

1. Warm-up
3 Steady Rounds
12 Goblet Squats
12 Ring Dips
24 Calories on Row

2. Strength
4×4 Back Squat (Start around 80%)

3. Met-Con
21-15-9
Dumbbell Squat Cleans 50/35lbs
Kipping Handstand Push- Ups
*Open Standard

4. Interval
AMRAP 12 Minutes
12/8 Calories Row
9 Toes to Bar
Rest :30

——–Optional——–

1. Warm-up
AMRAP 3 Minutes
4 Squat Clean Thrusters 115/75lbs
Row 10/8 Calories

1. Primer
12-9-6
Row For Calories
Burpees over Rower

1. Warm-up
Run 1 Mile OR Row 2k