Soul crusher EMOM40 0:00-10:00 Minute A: 5 BB Thrusters + 5 BB OVH Squat (65/95) Minute B: 10 cal row/ 8 cal bike Rest 1 min 11:00-21:00 Minute A: 6 single DB thruster + 3 left hand DB OVH squat + 3 right hand DB OVH squat (35/50) Minute B: 5 burpee wall balls Rest 1 min 22:00-32:00 Minute A: 5 BB hang snatches + 6 alt BB OVH lunge (65/95) Minute B: 5 burpee box jumps Rest 1 min 33:00-43:00 Minute A: 6 alt DB snatches + 3 left hand DB OVH lunge + 3 right hand DB OVH lunge (35/50) Minute B: 10 cal row/ 8 cal bike

Soul Crusher 215 innocent children ** wear orange if you have it Cash In: 215 DU's 21 Handstand Push ups 5 Clean & Jerks 135/95 21 Burpees 5 Clean & Jerks 21 Box Jumps 24/20 5 Clean & Jerks 21 Kettlebell Swings 24/16kg 5 Clean & Jerks 21 Lunges 5 Clean & Jerks 21 Pull-ups 5 Clean & Jerks 21 Med Ball Squat Cleans 20/14 5 Clean & Jerks 21 Toes to Bars 5 Clean & Jerks Cash Out: 1996 m row or run Partner Truth and Reconciliation WOD 3/6/15/20/21/20/15/9/4 Deadlifts (215/155) Box Jumps (20/24) ** 10 med ball sit-ups + 200m run w med ball (together) after each set

SUNDAY CROSSFIT Strength 12 Minute EMOM Even: DB Macho Man (50/35 |b) Odd: BB Macho Man (135/95 |b) *** A MACHO MAN is 3 power cleans, 3 front squats, and 3 shoulder to overheads. Conditioning Hero WOD "Michael Camelo Jr." 20 Minute AMRAP 5 BB Cluster (135/95 |b) 31 Push Up 20 Box Jump (20/14 in) 18 Russian KB Swing (53/35 |b) ENGINE Yard sale for cals: 4 SETS 3:00 ON/1:00 OFF 15 box jumps (20/24) 12 power snatch (65/95) 9 handstand pushups - max cal row in remaining time Rest 4mins Then every 3mins for 15mins 10/15 cal row

Sorry friends: Soul Crusher Buy in: 6 rope climbs Into 2 rounds 20 burpees 20 OVH squats 65/95 20 burpee box jumps 20 power snatch 20 burpee pull ups 20 OVH BB lunge 20 devil press 35/50 20 power clean Buy out: 16 HSPU Partner Wod 5 Synchronized Deadlifts, 225/155 lbs 100 Wall Balls, 20/14 lbs 100 AbMat Sit-ups 5 Synchronized Deadlifts, 225/155 lbs 90 Wall Balls, 20/14 lbs 90 AbMat Sit-ups 5 Synchronized Deadlifts, 225/155 lbs 80 Wall Balls, 20/14 lbs 80 AbMat Sit-ups 5 Synchronized Deadlifts, 225/155 lbs 70 Wall Balls, 20/14 lbs 70 AbMat Sit-ups 5 Synchronized Deadlifts, 225/155 lbs 60 Wall Balls, 20/14 lbs 60 AbMat Sit-ups 5 Synchronized Deadlifts, 225/155 lbs 50 Wall Balls, 20/14 lbs 50 AbMat Sit-ups 5 Synchronized Deadlifts, 225/155 lbs 40 Wall Balls, 20/14 Ibs 40 AbMat Sit-ups 5 Synchronized Deadlifts, 225/155 lbs 30 Wall Balls, 20/14 lbs 30 AbMat Sit-ups 5 Synchronized Deadlifts, 225/155 lbs 20 Wall Balls, 20/14 Ibs 20 AbMat Sit-ups 5 Synchronized Deadlifts, 225/155 lbs 10 Wall Balls, 20/14 lbs 10 Ab Mat Sit-ups

Sunday Crossfit Strength EMOM 15 0:00-5:00 1 squat snatch 5:00-10:00 1 cluster (squat clean + thruster) 10:00-15:00 1 squat clean Conditioning WOD: Last Alarm 3 Rounds FT 13 Deadlifts (225/155 |b) 13 Burpees 13 Dumbbell Clusters (2x50/35 lb) 13 Pull-Ups 13 Dumbbell Box Step-Ups (2x50/35 lb, 24/20 in) TC: 21 mins Engine Semi Final WOD 1 5 rounds for time: 800-meter run 10 clean and jerks (125/185) Time cap: 40 minutes

Saturday: Hero Wod: Poitras AMRAP in 31 minutes Buy-in: 42 calorie Assault Bike/Row/Ski Then, AMRAP in remaining time of: 7 Strict Pull-Ups 4 Deadlifts (335/225 lb) 18 Push-Ups 400 meter Run* ** Every other round carry a Dumbbell (50/35 lb) on the Run Rest for 4mins From 35:00-45:00 40 thrusters (35/45) 30 thrusters (55/65) 20 thrusters (65/75) 10 thrusters (95/115)

I have a soul crusher you can do if you've already done the open/don't want to do it! And the partner wod at 11 will be different.