WOD

A) 5×5 Front Squats ***Heavy but CRISP B) 3 Rounds For Time 9 Devil’s Press (50/35) 18 T2B 18 Burpees over DBs  

A1) 4×10-15 HSPU (work skill) A2) 4×20-30s Low Pushup Hold A3) 4×20-30s Banded Tricep Press-Down Rest 2-3min RX= Deficit Parallette HSPUs (Head down to one 45 and one mat) Score each set of HSPUs   B) 5 Rounds – 250/200m Row 10m FR DB/KB Lunges (50/35) 10 FR DB/KB Carry *REST 30s between rounds*

A) 5 Sets – 3 Push Press 2 Push Jerk 1 Split Jerk (3s hold @ catch) B) 2 Rounds of Helen & 75% (400m Run-21 KBS-12 Pullups) C)1200/1K Row @ 75% D) Repeat B E) Repeat C

A) Deadlift 3×5 *add 10-20# from last week B) 10 Rounds For Time (15:00 CAP) 10-1 Burpees to Plate 10-1 T2B 10-1 Bike/Row/Ski Cals

A) EMOM for 10:00 min EVEN SETS: 10-8-6-4-2 reps of PRO: Weighted Pullup (if you got ALL sets last week go up 2.5-5#) RX: Strict Pullups SC: Ring Rows + BB Curls ODD: 10-20s L-Sit Hold   B) AMRAP in 12min 20 DB Squats (50/35) 20 Pushups 50m Farmer’s Carry (1 rep)  

A) Every 90sec for 6 Sets 1.1.1 Pausing Power Snatch (pause 1s above knee & the receiving position) B) Partner WOD (follow the leader) 30/24 Cal Row 30 slam balls (50/35) 30 FR Walking Lunges (w/SB) 30 Burpees 30 WBS 30/24 Cal Row

A) Bench Press 3RM 3 Attempts to find Bench Press 5RM B) 5 Rounds (12:00 min Cap) 10-20-30-40-50 UB DUs 50-40-30-20-10 AbMat Situps Goblet Carry 30m (70/44)  

A) 5×5 Back Squats at 75-85% 5RM B) 15min EMOM (5 Rounds) Min 1: 20s ME Burpees over Bar (Record Reps) Min 2: 20s HS Walks (wall walks) Min 3: 20s Hollow Leg Circles facebook.com/KariPearceCrossFitGamesAthlete/videos/736478313545153/?t=7

A) E2MOM (Skill Focus) 2 Pausing Power Cleans + 2 Pausing Split Jerks B) 15 min Partner WOD 10 KBS (70/44) 10m Goblet Lunges 10 T-Pushups

A) E2MOM for 5 sets 10-8-6-4-2 reps of RX: Weighted Pullups INT: Strict Pullups SC: Ring Rows + BB Curls B) Pacing Work 5 Rounds In 2:00 – 300/250m Row 15 WBS (30/20) 10-20-30-40-ME Double Unders *REST 30s*