Weightlifting Clean and Jerk (Find 1RM) (18min) Front Squat (Find 1RM) (12min) Metcon Metcon (Time) For time, 5 Rounds of 10 Power cleans 135/95 15 WB shots 10ft/9ft 20/14# (17min)

Weightlifting Clean (Find 1RM) (18min) Push Press (Find 1RM) (15min) Metcon Metcon (Time) For time, 3 Rounds of 200m Run 7 Push Press 135/95 14 Rind rows (11min)

Weightlifting Snatch (Find 1RM) (18min) Deadlift (Find 1RM) (18min) Metcon Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205…

Metcon Metcon (Time) For time, 5 Rounds of 40 Double Unders 30 Box Jumps 24/20 20 KB swings 1.5/1pood (30min) Metcon (No Measure) NFT 3 Rounds of 16 Single-leg RDL (8 each L/R) 50/35 16 Bulgarian Barbell Split Squat (8 each L/R) 95/65 3 Seated box jumps 36/30

Weightlifting Clean and Jerk (Find 1RM) (25min) Metcon Metcon (AMRAP – Reps) EMOM 12 Min 0,4,8- AMRAP Sandbag GTS 100+/70+ Min 1,5,9- 15/12 Sit-ups Min 2,6,10- 15m Sled Pull+Push 135/90 Min 3,7,10- Rest Post total Sandbag GTS reps for the score Metcon (No Measure) NFT 3 Rounds of 10 Wide Grip Pull-ups 10 Yates Row…

Weightlifting No Hook No Feet Snatch (@(60%+16.5#)x1x6) https://youtu.be/WV4aZLU2zEE (15min) Deadlift (Stiff Leg Deficit Deadlift 5-5-5-5-5) (15min) Work from 3-4 inch deficit Start from 60% then add weight each round Metcon Metcon (AMRAP – Reps) Clean Ladder For a 10minute running clock, complete 1 Full squat clean every 30seconds. Begin with 65% of 1RM C&J then…

Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010 To learn more about Loredo click here (33min) Metcon (No Measure) NFT 3 Rounds of 30second Dead Bug 45second…

Weightlifting Power Clean+Hang Clean Complex (@(65%+16.5#)x(1+1)x4) (15min) Behind The Neck Jerk (@102%x1x1) (15min) If you make 102%, try 110% Metcon Metcon (Time) For time, 21-15-9 reps of Box Jump 24/20 Power Snatch 75/55 C2B Pull-ups (15min)

Weightlifting Hang Snatch (@(75%+16.5#)x1x4) (15min) Superset (15min) sA: Back Squat (Speed Back squat@50%x3x5) sB: Good Mornings (@60% x6x5) 60% of 1RM Snatch Metcon Metcon (Time) For time, 3 Rounds of 10 Deadlift 275/195 50 Double Unders (9min)

Gymnastics Weighted Pull-ups (5-5-3-3-3-2-2-1-1-1 ) (15min) Find heaiest weight you can pull-up (Kipping is allowed) Scaled Strict banded chin-ups 8-8-8-8-8-8-8 Metcon Metcon (Time) For time, 4 Rounds of 30 Weighted sit-ups 50/35 30 Hip extensions 100ft Handstand Walk (30min)