Workout of the Day

A) 10 minute EMOM 3-Pos Power Clean (light and technical) B) 10 minute EMOM 3 Push Jerk in Split (light and technical) + 30-20-10 (F

60-90 minutes of easy outdoor activity that is not related to training or CrossFit

A) Barbell Z-Press – 3×6-8 £31X1 Tempo; Rest 2-3 minutes B) 12 minute EMOM 1 – 6-8 False Grip Ring Rows @20X1 2 – 6-8

A) 15 minutes @75% Row 250m Lunge Matrix w/ PVC Overhead 30-sec L-Sit Hang 100 Reverse Single Unders 25′ Forward Bear Crawl 25′ Reverse Bear

“Sage at 20′ 20 minute AMRAP 20 Thrusters @135/95-lbs 20 Pull-Ups 20 Burpees

A) Split Jerk: Build to a max B) Strict Press: Build to an 8RM C) Legless Rope Climbs – 10 reps FT

A) Seated Box Jump: Build to a tough/safe height B) Muscle Clean: Quickly build to a tough single C) Clean and Jerk: Build to a

A) Push Press: Build to a max B) Pendlay Row: Build to a max C) Muscle Ups: 30 reps FT (if this exceeds five minutes

A) Muscle Snatch : Quickly build to a tough single B) Snatch: Build to a max C) Back Squat: Build to a max + 4RFT

5RFT – 14/12 Calorie Row 10 C2B Pull-Ups 5 Overhead Squats @135/95-lbs + (Rest 5-10 minutes) For Time – 100 Double Unders 10 Strict Muscle