Clean and Jerks sets of 3

Trunk Stability Crossover

Shoulder Openers 5 R/L

Conditioning

75 Double Unders

30 DB Snatches

75 Double Unders

Work, Power and the Science of CrossFit

Bent Over Rows sets of 5

Pistols sets of 3 R/L

LAX Ball Glutes and Pecs

Conditioning

Ring Dips 12

Run 800

Rind Dips 9

Run 400

Ring Dips 6

Run 200

Ring Dips 3

Run 100

Max height Box Jump

Conditioning

21 Thrusters

21 Pull Ups

Rest 1 minute

15 Thrusters

15 Pull Ups

Rest 1 minute

9 Thrusters

9 Pull Ups

4 x 15 seconds

Hang Squat Snatches

Snatch Skill Work Warm Up

2-2-2-2-2

Band Shoulder Pass Throughs 10

Lunge hip flexor stretch 30: R/L

The Transfer Effect

Back Squat sets of 5

Ring Rows sets of 5

Foam Roll Quads

Conditioning

3 Rounds

10 Stone Shoulders

15 burpees

200 m Run

Ageless

Cleans 5 sets of 5 of the Bar

Conditioning

25 Hand Release Push Ups

25 Good Mornings

Run 800 m

25 Good Mornings

25 Hand Release Push Ups

Rest 5 min

AMRAP in 8 min

5 HSPU

10 Pull Ups

15 Air Squats

Push Press 3 sets of 15

Chin Ups 3 sets of 5 to 7

Shoulder Wall Slides

Conditioning

Death By 10 m and Air Squats

Minute 1 Sprint 10 m + 2 Air Squats

Minute 2 Sprint 2x 10 m + 4 Air Squats

Minute 3 Sprint 3x 10 m + 6 Air Squats

etc

Roll to Hip Bridge

Training Your Goats

Light Snatch Pulls 5 x3

L Sits 10 to 15 Seconds

Foam Roll Quads

Conditioning

4 Rounds

50m Farmer Carry R

50 m Waiters Walk R

50 m Farmer Carry L

50 m Waiters Walk L

12 Burpees

Dialing It In

3 Rounds

20 Box Jumps

10 KB/DB Rows R/L

Run 200 m

10 Box Jumps

5 KB/DB Rows R/L

Run 200 m

Rest 2:00

**** No Step Ups scale to stacked plates if necessary

Roll To Hip Bridge

If The Shoe Fits