​A.
 15 minutes of gymnastics progression.  *Handstand progressions*
 
B.
10 Minutes to establish a 3RM Deadlift
 
 C.
 For time:
 50 Double Unders
 25 KBS (American) 32/24
 800 meter run
 25 KBS (American) 32/24
 50 Double Unders
 *KBS must be performed unbroken. 5 burpee penalty for every time the KB hits the floor and must be completed before the athlete can continue the swings.

A.
 15 minutes of gymnastics progression.  *Focus on Ring Dip/ Ring Dip kip*
 
B.
 EMOM for 8 minutes:
 2 x Pause Squats @75% of 1RM
*I DO NOT want you to build to 75%.  Everyone need to begin at 75% and maintain or increase weight if you feel strong.
​
C.
 "Bring Sally Up"
 RX Weights are 40/30 kg.
 Workout is performed to "Flower" by Moby.  Its a paused squat workout.  Athletes will begin with the barbell on their backs (and the bar will stay there throughout the song).  When you hear "Bring sally up", athletes will squat the weight up.  Then you will hear "bring sally down" at which point the athlete will return to the paused squat postition.  This will hurt but this is a mental test to not drop the bar and remain in the squat positon. 

A.
 15 minutes of gymnastics progression.  *Focus on muscle up kip*
 
B.
 EMOM for 4 minutes:
 2 x Power Snatch @85% of 1RM
*Weilimdorf Athletes may drop the weight and reset for their second rep. 
*Mitte Athletes must adjust percentages to about 75% to allow their second rep to be "touch and go".

C.
 3 x 4 minute AMRAP
 4 CTB Pull ups
 8 OHS 40/30
 12 Box Jumps 24/20″
 Rest two minutes between AMRAPs.

“Filthy Fifty”

50 Box Jumps (24″)
 50 Jumping Pull-Ups
 50 Kettlebell Swings (16/ 12kg)
 50 Walking Lunge Steps
 50 Toes to Bar
 50 Push Press (20/ 15kg)
 50 Hip Extensions
 50 Wallballs (20/ 14lbs)
 50 Burpees
 50 Double Unders

​A.
 5 x 5:
 Pendlay Rows
 
B.
 Crossfit Games Open Workout 11.1

MEN - includes Masters Men up to 54 years old
 Complete as many rounds and reps as possible in 10 minutes of:
 30 Double-unders
 15 Power snatches (35kg)

WOMEN - includes Masters Women up to 54 years old
 Complete as many rounds and reps as possible in 10 minutes of:
 30 Double-unders
 15 Power snatches (25kg)



 

 

A.
 5 x 5:
 Bench Press
*It is ok to build, but the last set should be heavy enough to need a spotter.  Spotters should make their partners work for the last couple reps for sets 4 and 5.

B.
 "Fight Gone Bad!"
Three rounds of:
 Wall-ball, 20/ 14 lbs (Reps)
 Sumo deadlift high-pull, 35/ 25kg (Reps)
 Box Jump, 20" box (Reps)
 Push-press, 35/ 25kg (Reps)
 Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

A.
 5 x 5:
 Snatch Liftoff @105-110% of 1RM
 
*Working on perfect bar path with heavy weight.  Tempo is 2222. Athletes should focus on keeping posterior tight and lifting with the legs to just above the knee and back down to the ground.

B.
 AMRAP 20:
 Teams of 2 Alternating rounds:
 5 Strict Pull-Ups
 10 Box Jumps (24″/20″)
 15 Back Squats (60/40)*

C.
 Tabata Hollow Rocks  and Arch Rocks
 

A.
 5 x 5:
 Banded Strict Press
 *Pause to stabilize weight at the top of the movement.  Try not to rest between reps.

B.
 1,000 Meter Row or 800 meter run
 75 Double-Unders
 50 Sit-Ups
 25 DB or KB Thrusters (20/15 ish)

A.
 EMOM for 12 minutes:
 2 Pause Back Squat @75-80% of 1RM
 *You may build, but 75% needs to be on the bar by round 5.  Strict 3 second pause at the very bottom of the squat.

B.
 3 Rounds:
 20 Burpee Pull-Ups
 20 Front Squats (50/35)*
 20 Box Jumps (24″/20″)

*Taken from the gound
 
C.
 Tabata Hollow Rocks  and Arch Rocks
 

​Teams of 2, Relay Fashion:
 10 Dumbbell Squat Clean Thrusters (50's/35’s), 200 Meter Run
 9 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run
 8 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run
 7 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run
 6 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run
 5 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run
 4 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run
 3 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run
 2 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run
 1 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run

Partner completes the full round, and tags partner in to do the same.
 Time is called after that second partner completes the 1 DB Cluster and the 200m Run