3 Rounds

20 Push-ups
20 Inverted Rows
20 Lateral Jumps over Parallettes
10 Parallette Pass-throughs

"CrossFit Total"

1 Rep Max Back Squat
1 Rep Max Deadlift
1 Rep Max Press

Midline & Romwod

5 Minute Banded March
3 Sets of 10 Banded DB C&J

3 Rounds
10 Presses
50' Plank Walk

21-15-9
400m Run
Walking Lunges with DB’s by Side 50/35
Box Jumps 24/20

Thruster Ladder at 60% 1 Rep Max
* Add 1 rep every minute

800m Run
50 KB Swings Unbroken 44/25
Rest 1 minute

600m Run
40 KB Swings Unbroken
Rest 1 minute

400m Run
30 KB Swings Unbroken
Rest 1 minute

200m Run
20 KB Swings Unbroken

Midline & Romwod

2 Minute Chinese Plank
2 Minute Banded Plank

3 Sets 15-25 GHD Sit-ups

3 Sets 10 Elevated One Leg Front Squats

12 Minute AMRAP

100m 1 Arm Waiter Carry – right arm 45/25
12 DB row in Plank – right arm
24 Air Squats
12 DB Row in Plank – left arm
100m 1 Arm Waiter Carry – left arm

Front Squat
5-3-3-1-1-1

Optional Finisher
Tabata Front Squat 45/35

7 Minute AMRAP

8 Front Rack Lunges 115/75
16 Med Ball Cleans 20/14

Midline & Romwod

10 Minute Banded March
(Alt. Each Minute Farmer's DB Hold/Med ball Front Hold)

Accumulate 2-3 Minutes L-Sit on Parallettes
(Scale with Tuck or Hanging Tuck)

3 Rounds
10 Slow Ab Wheel rollouts
50' Sliding Plank

5 Rounds

7 OH Squats 155/105
7 Front Squats
7 Back Squats

"Mary"
20 Minute AMRAP

5 Handstand Push-ups
10 Pistols
15 Pull-ups

30 Minute AMRAP
20 Pistols
20 Inverted Ring Rows
20 Sumo Deadlift High Pull 95/65
20 Hip Extensions

Midline & Romwod

3 Sets
150' Sled Farmer's Walk

3 Sets
15-25 GHD Sit-ups

3 Sets
50' Overhead walk w/unstable bar

Deadlift
5 – 5 – 5
Dip
5 – 5 – 5

5 Rounds
6 Toes to Bar
6 DB Front Squats 50/35

Rest 3 Minutes

5 Rounds
6 Toes to Bar
6 Hang Power Clean 155/115

"Kelly"
5 Rounds
Run 400m
30 Box Jumps 24/20
30 Wall Balls 20/14

12 Minute AMRAP
Row 250m
5 Muscle-ups
3 Rope Climbs

Midline & Romwod

Banded March 5-10 Minutes
Accumulate 2-3 Minutes in L-Hang
3x10 Banded Press