WOD:

5×3 HIGH HANG SQUAT CLEANS

*REST 2 MINUTES

9 MINUTE A.M.R.A.P.

3 GROUND TO OVERHEAD

6 RING DIPS

9 BOX JUMPS @ 24″ / 20″

Rx: 135LBS / 95LBS

SCALED: 100LBS / 65LBS

WOD:

3K ROW

WOD:

BACK SQUAT 3×5 (ADD 5LBS)

3 ROUNDS

50 DOUBLE UNDERS

25 AIR SQUATS

400M RUN

CrossFit OPEN WOD

CrossFit OPEN WOD

WOD:

10 MINUTE A.M.R.A.P.

7 BOX JUMPS 24″ / 20″

7 BURPEES

7 SUMO DEADLIFT HIGH PULL @ 75LBS / 55LBS

WOD:

PUSH PRESS 3×5

L-SIT 7-10 REPS

THEN…

“JT”

21-5-9

HANDSTAND PUSH-UPS

RING DIPS

PUSH-UPS

WOD:

5 SETS

HANG SNATCH + SNATCH

*REST 20 SECONDS

TALL BOX JUMPS

1-1-1-1-1

*5 SECOND REST BETWEEN JUMPS

**2 MINUTE REST BETWEEN SETS

WOD:

BACK SQUAT 3×5

6 MINUTE A.M.R.A.P.

3 THRUSTERS

6 PULL-UPS

9 KB SWINGS

Rx: 135LBS / 95LBS

SCALED: 70LBS / 55 LBS

CrossFit OPEN WOD