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A. 5 Rounds for Time 250m Row 20 Push-ups B. 4 Sets 6-8 Banded Strict Press @ 50% + Bands C. 3 Sets 10 Muscle Snatch D. 3 Sets 12-15 Sweatt Shrugs

A. In 12-Minutes Find a 1RM Clean & Jerk B. In 12-Minutes Find a 1RM Snatch C. CrossFit Open Workout 17.2 12-Minute AMRAP 2 Rounds of 50′ Weighted Walking Lunge (50/35lbs) 15 Toes to Bar 8 Power Cleans (50/35lbs) Then, 2 Rounds of 50′ Weighted Walking Lunge (50/35lbs) 16 Bar Muscle Ups 8 Power Cleans (50/35lbs) Etc. Alternating between toes-to-bar …

A. In 20-Minutes or less: Build to a 3RM Push Jerk B. 3 Sets; Rest 1:00 between Sets 10-12 Strict HSPU 10-12 Strict HSPU Max Rep Strict HSPU C. 3 Rounds For Quality: 6-8 Archer Rows each side 30s Rest 10-12 Side Lying Shoulder Ext. Rotations each side 1:00-1:30 Rest D. 3 Sets 3+10 Clean Pull + Shrug E. 12-Minute …

Ideally today would be split into two sessions. If you can’t that’s fine, just do them together. A. Morning Track Session 4 x 200m Run; Resting 1:1 1 – 75% Effort 2 – 85% Effort 3 – 90% Effort 4 – 95% Effort Rest 3-Minutes 3 x 400m Run; Resting 1:2 1 – Max Effort 2 – Max Effort 3 …

A. In 20-minutes or less: 5RM Front Squat B. 3 Sets 20m Backwards Sled Drag (moderately heavy)* Rest 20-30s 20m Forward Sled Drag** (moderately heavy) Rest 1:00-1:30 *Choose a load that allows a continuous drag. If you can run/job, it’s too light, if you waddle/stop, it’s too heavy **Be sure to make contact with the ground with your heel first …

*This is a stationary lunge done with one foot elevated on a plate in front and one foot elevated in the back. The knee will pass below the feet touching the floor. 35lb plates should be enough def. for these. Play around with width so that you can maintain good lunge tech. Durante Core Demo Video